Baller’s Workout

Even if you’re not a Heat fan, you can do this workout anyway and feel like a champ! 😉

Goal

Improve Strength, Power, Speed, and Agility

WORKOUT

(See schedule at the bottom for split).

Warm up:

*Perform the following for 30 sec each.

arm circles forward

arm circles backward

push-ups

mountain climbers

squats

jumping jacks

high knees

butt kicks

I. Strength

A. Chest, Shoulders, Triceps

Bench Press – 4 x 10

Push-Ups – 2 x 20 or 4 x 10

Shoulder Raises – 4 x 10 alternating front to side

Overhead Triceps Extensions – 4 x 10

B. Biceps, Back, Abs

Concentrated Biceps Curls – 4 x 10

Pull-Ups – 4 x 10

Lat Pull-Downs – 4 x 10

Toe Touches – 4 x 25

Cable Wood Chops – 3 x 15 per side

C. Quads, Hamstrings, Glutes, Calves

Leg Press – 4 x 10

Single Leg Squats – 3 x 10 per side

Step Ups – 3 x 10 per side

Walking Lunges – 3 x 20 steps

Calf Raisers – 3 x 15

II. Power

Power Clean, Squat, Press – 3 x 8

Forward and Backward Bounds (leap forward on one leg and leap backward on the other) – 30 sec per leading leg

Squat to Overhead Throw – 3 x 8

Tuck Jumps – 3 x 8

III. Speed

Incline Run – alternate 30 sec incline, 30 sec flat 5 x’s (5 mins)

Sprints – alternate sprinting 0.25 of a lap and walking 0.25 of a lap 4 x’s (0.50 mile)

IV. Agility

*Equipment: Agility Ladder (or Chalk and a Sidewalk – make 15 squares)

*Tips: Push off from metatarsals (balls of feet), keep arms at 90 degree angle, and relax shoulders.

Hop Scotch Drill
Hop Scotch Drill
In Out Drill
In Out Drill
Lateral Drill
Lateral Drill

Cool Down:

Stretch

SCHEDULE

Day 1 – II. Power, III. Speed, IV. Agility

Day 2 – I. Strength: A. Chest, Shoulders, Triceps

Day 3 – II. Power, III. Speed, IV. Agility

Day 4 – I. Strength: B. Biceps, Back, Abs

Day 5 – II. Power, III. Speed, IV. Agility

Day 6 – I. Strength: C. Quads, Hamstrings, Glutes, Calves

Day 7 – Rest

Safety Briefing

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s