INA Performance
Basketball¿Estás a 14 días de empezar la pretemporada y aún no te has puesto a entrenar?
Prueba este programa de entrenamiento para llegar en buen estado al primer entrenamiento del año
0 sessions per week
Must use App app to view and log training
Program Training
A1
Assault Bike
2 x 2:30
A2
SL Standing ISO
1 x 1:00
A3
SL Standing Circles
1 x 10
A4
SL Ballistic Hip Hinge
1 x 6
A5
Overhead Walking Lunge w/ Plate
1 x 10
A6
Bear Crawl (own)
1 x 10
B
Pogo Jump (own)
4 x 30
C1
SA DB Row
1 x 20
C2
Seated DB Press
1 x 20
C3
ROM DB/KB RFE
1 x 20
C4
Push-Up
1 x 20
C5
DB RDL
1 x 20
C6
DB Bench Press (I)
1 x 20
C7
Front Squat
1 x 20
C8
Lat Pull Down
1 x 20
C9
TRX Row
1 x 20
D1
Rowing
3 x 30
D2
Lateral Crawl
3 x 30
D3
Curl Carry
3 x 30 @ 33.07 kg
D4
Alternating Hang Leg Raises
3 x 30
A1
Bent Knee Calf Yielding ISO
2 x 20
A2
Leg Extension (C)
2 x 20
A3
Hamstring Bridge Iso Hold
2 x 20
A4
Copenhague Plank
2 x 0:20
B1
Split Squat Yielding ISO
1 x 2:00
B2
Front Plank
1 x 1:00
C1
DB Lateral Raises
4 x 15
C2
Rope Triceps Extension
4 x 15
C3
Alternating Bicep Curl
4 x 15
A
Medball Chest Slam
2 x 5
B
1-Leg Step-Up Jump
2 x 3
C1
Goblet RFE Squat
1 x 20
C2
Banded Side Step
1 x 20
C3
Banded Shoulder Abductions
1 x 20
C4
DB Step Up
1 x 20
C5
Band Assisted Pull Up
1 x 20
C6
Backward Walking Lunges
1 x 20
C7
Banded Hip Flexor Pull
1 x 20
C8
DB Shoulder Press
1 x 20
C9
Banded Low Row
1 x 20
C10
DB Front Raise
1 x 20
C11
TRX Row
1 x 20
C12
Push-Up
1 x 20
C13
SL DB Calf Raise
1 x 20
C14
Barbell Bicep Curl
1 x 20
C15
EZ Bar Skull Crusher
1 x 20
C16
Sit-up
1 x 20
D
Airdyne
4:00, 1:00, 4:00, 1:00, 4:00, 1:00, 4:00, 1:00, 4:00, 4:00 @ 75, 30, 75, 30, 75, 30, 75, 30, 30, 75
A1
Light Jog
1 x 2:00
A2
Lateral Leg Swing
1 x 10
A3
Frontal Leg Swing
1 x 10
A4
Total Lunge
1 x 5
A5
Lizard Crawl + Push Up
1 x 10
A6
Glute Bridge Hamstring Walkout
1 x 3
A7
Split Squat Yielding ISO
1 x 0:30
A8
Small Scissor Bound
1 x 20
A9
Carioca
1 x 20
A10
Skips
1 x 20
B
Sprint
4, 4, 2 @ 5, 10, 20
C1
Smith Machine 1/2 Squat SL Eccentric Emphasis
4 x 3
C2
Depth Drop
3 x 2
D1
30 Degree Incline DB Bench Press
3 x 5
D2
Chest-Supported DB Row
3 x 5
E1
Hand Supported DB RDL (C)
3 x 6
E2
Palof Drop Catch
3 x 4
A1
Spider Crawls
1 x 8
A2
Back Bend
1 x 5
A3
Ktb Reach Hip Twist
1 x 5
A4
Lying Figure Four Stretch
1 x 5
A5
Spine CARs
1 x 5
A6
Lateral Total Lunge
1 x 5
A7
Total Lunge
1 x 5
B1
Forward Pogo
3 x 10
B2
Alternative Bounding
2 x 20
B3
Zig Zag Bound
2 x 20
C
Sprint
3 x 10
D
Shuttle Run
1 x 6 @ 2:00
