Basketball I & II

Complete the following, if you are unsure about any of the exercises, simply google them to get
step by step instruction. Mark an X each day you complete a workout. Be sure to rest one
minute between sets. Each day warmup with leg swings and five minutes of jump rope.

Monday
(Dumbells required for some exercise)
Exercise Sets and Reps Mark an X if completed
Front Squat to Press 3 x 10 X
Renegade Row 3 x 10 X
T Pushup 3 x 10 X
Dumbell Chop 3 x 10
Pullups 3 x 10

Bodyweight
Exercise Sets and Reps Mark an X if completed
Deep Squat 3 x 15 X
T Pushup 3 x 10 X
Bulgarian Split Squat 3 x 8 each leg X
Bodyweight tricep dip 3 x 10 X

** (8) 100 yd sprints with 2 min rest in between.

Wednesday
Exercise Sets and Reps Mark an X if completed
Dumbell Row 3 x 10
Dumbell Swing 3 x 10
Burpees 3 x 10 X
Crossbody clean and press 3 x 10
Step up to overhead press 3 x 10

Bodyweight
Exercise Sets and Reps Mark an X if completed
Deep Squat 3 x 15 X
T Pushup 3 x 10 X
Bulgarian Split Squat 3 x 8 each leg
Bodyweight tricep dip 3 x 10

** (8) 100 yd sprints with 2 min rest in between.

X
Friday
Exercise Sets and Reps Mark an X if completed
Lunge w/ Overhead press 3 x 10 X
Feet elevated pushup 3 x 10 X
Close grip chinup 3 x 10
Burpee to broadjump 3 x 10 X
Hollow hold 3 x 30 sec

Bodyweight
Exercise Sets and Reps Mark an X if completed
Deep Squat 3 x 15 X
T Pushup 3 x 10 X
Bulgarian Split Squat 3 x 8 each leg
Bodyweight tricep dip 3 x 10 X

** (8) 100 yd sprints with 2 min rest in between.

Tuesdays & Thursdays

**20-minute light jog

X