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Home Workout Series 3

Single Leg Hop w/ 90° Turn

3 Sets of 4 Left and Right

Starting position: Standing tall, feet are hip distance apart, arms pulled tall above head (if you have room).

Snap arms down beside side of body to generate momentum for your jump.

Hips draw backwards into a hinge position to generate force as your arms are drawn back.

Squeeze your glutes, extend your ankles, knees, and hips (also known as triple extension), and explode off the ground, jumping for height. In the air, turn 90-degrees to one side. Land softly on outside leg to protect your joints (this will encourage longevity in your basketball career). Take a breath, reset to starting position. Preform all four in one direction, then switch legs.



Agility Ladder Lateral In/Out

3 Sets of 4 Lengths

Starting position: Start in athletic position to one side of the agility ladder.

Set 1: Do at 70% of your max pace. This set we will focus on accuracy. Make sure you are hitting each movement.

Set 2: Increase the speed to 80% of your max speed. Still maintaining accuracy, but now encouraging some more quickness.

Set 3: Increase speed to 90% of your max speed. Hit all the steps while hitting sub max speed.

Note: if you do not have an agility ladder, place 12 pieces of tape approximately 1 foot apart. This will create a makeshift ladder you can use at home.



Bear Plank Shoulder Taps

3 Sets of 8 Left and Right

Starting position: Table top position. Shoulders stacked above your wrists, hips stacked above your knees. Push your hands and toes into the floor until your knees are hovering about an inch above the floor.

Once hovered, elevate one hand off the ground and tap opposite shoulder with control. Return hand to ground, and repeat movement on other side.

Note: Maintain control in your pelvis/core by engaging your core. Do not allow your hips to rock from side to side



Plank

3 Sets of 30 seconds

Starting position: Low plank position, elbows stacked under shoulders, toes driving into the ground, core engaged to maintain a flat back.

Squeeze entire body, and push body away from the ground. Maintain position for 30s.



Single Leg RDL

3 Sets of 10 Left and Right

Starting position: Ankle stacked under hip, toes slightly angled out. Chest up, core/glutes engaged.

Shoot hips back slowly, and maintain tall chest until bum taps the chair/bench/couch. Squeeze glutes, and return to standing position.

Do all 10 reps on one legs, the switch.



Over Head Press Tall Kneel or Standing

3 Sets of 10 Left and Right

Starting position: You can do this exercise in a tall kneeling position (TK), or standing, depending on your space. Feet or knees are stacked under your hips. Apply a slight posterior pelvic tuck to engage the core, and keep your chest tall. Shoulder blade packed back and down away from your ears.

While maintaining you core and glute engagement drive one arm overhead and extend arm. Ensure shoulder blade stayed packed down away from your ear.

Hold position for 1 second, then slowly lower back to starting position.

Do all reps on one side before switching sides.



Bear Crawl Lateral

3 Sets of 10 Feet Left & Right

Starting position: Table top position. Shoulders stacked above your wrists, hips stacked above your knees. Push your hands and toes into the floor until your knees are hovering about an inch above the floor.

Move opposite hand, opposite leg at the same time to move body laterally. Maintain core, flat back, and hovering table top position through entire movement.



Prone Walk Outs

3 Sets of 10

Starting position: Tall plank position, shoulders stacked above your wrists, body is long and flat, everything is squeezed, and you are pushing your body away from the ground.

Slowly walk your hands away from your body in a forward motion. Go as far out as your core can stay engaged. Hold for a second, then slowly walk hands back ins. Hips stay stable the entire time.





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