8-week offseason strength program for basketball - intermediate/advanced level
FeaturesA1
Shinbox with Rotation
1 x 8
A2
Sidelying T-Spine Rotation
1 x 6
A3
Table Top
1 x 5
A4
Glute Bridge Hold
1 x 20
A5
Side Plank
1 x 20
A6
Baby Squat
1 x 5
A7
SL RDL to Forward Lunge
1 x 5
A8
Pogos (Quickness)
2 x 50
A9
Drop Squat
2 x 5
B1
Wtd. Squat Jump (height)
3 x 3
B2
MB Slam
3 x 6
B3
Deep Squat Drop Landing
3 x 3
C1
SL ECC Squat to Bench- up on 2
3 x 5
C2
Tempo Push-Up
3 x 5
C3
DB Supported 1-Arm Row
3 x 10
D1
Farmers Walk
3 x 40
D2
Plank
3 x 30
D3
Wall SL Calf Raise Combo
3 x 6
A1
Ankle Walks
1 x 5
A2
Hip Rocks
1 x 10
A3
Adductor Rock
1 x 8
A4
Hammy Rock n Roll
1 x 10
A5
Down Dog to Groiner
1 x 5
A6
Crawl
1 x 10
A7
RDL to Squat
1 x 10
A8
Jump Rope
1 x 100
A9
Lateral Rhythm Bound
2 x 2 @ 10
B1
Goblet Squat Hold
3 x 3 @ 10
B2
DB RDL
3 x 5
B3
Cook Hip Lift
3 x 5
B4
Wall Sit
3 x 30
C1
DB Incline Alternating Bench
12, 10, 8
C2
Underhand Grip Lat Pulldown
3 x 12
C3
Band Pullapart
3 x 10
D1
DB Alternating Hammer Curl
3 x 6
D2
Rope Tricep Pushdown
3 x 8
D3
Hollow Body Hold
3 x 10
A1
Roll feet
1 x 60
A2
Ankle Walks
2 x 5
A3
Wall Knee Drives
2 x 10
A4
Yoga Series
2 x 5
A5
Adductor Rock n Reach
2 x 6
A6
Child's Pose Reach & Rotate
2 x 6
A7
1/2 Kneeling Groin Rock
2 x 10
A8
Down Dog to Pigeon
2 x 3
A9
Groiner to Lateral Squat
2 x 5
A10
Adductor Plank
2 x 10
A11
SL Glute Bridge Hold
2 x 20
A12
Bear Position Hip Extension Hold
2 x 2 @ 10
A13
Bear Position Shoulder Tap
2 x 5
A1
Shinbox With Reach
1 x 5
A2
Seated Hip Hovers
1 x 10
A3
Seated Hip 90/90
1 x 10
A4
Straight Leg Kick
1 x 10
A5
Glute Bridge
1 x 10
A6
Split Squat with Calf Raise
1 x 10
A7
Good Morning with Reach
1 x 10
A8
Single Leg Pogos
1 x 25
A9
Drop Split Squat
1 x 5
B1
DB Bench Press
4 x 8
B2
Chin-up Hold
4 x 10
B3
Band Wide Stance Anti-Rotation Press
3 x 5
C1
Spanish Split Squat Hold
3 x 25
C2
DB Supported SL RDL
3 x 6
C3
Cable Facepull
3 x 12
D1
Suitcase Carry
3 x 30
D2
DB Seated Calf Raise
3 x 12
D3
Band Deadbug
3 x 6
D4
DB/KB Lateral Squat Hold
2 x 10
A1
Hip Rock Combo
1 x 5
A2
Sidelying Windmill
1 x 5
A3
Glute Mobilization
1 x 8
A4
Glute Bridge March
1 x 5
A5
Lateral Squat Shift with Bounce
1 x 5
A6
SL RDL to SL Squat
1 x 5
A7
Rotational Drop Squat
1 x 5
A8
Jump Rope
1 x 100
Conditioning
B
ED circuit 1
5 minutes - complete as many rounds as you can Step-up x5ea TRX row or cable row x6 Squat jump x5
Conditioning
C
ED Circuit 2
5 minutes - complete as many rounds as possible Push up x5 RDL or Leg Curl x5 Long Jump x5
Conditioning
D
WC 30/30 Circuit
PICK 5 EXERCISES Sled Push/Backwards Sled Drag Farmers Walk 10yd Continuous Shuffle 10yd Continuous Run Medball Slam Bear Crawl Pogos 10yd Forward/Backward Skip Medball Rotational Slam :30 work/:30 rest between exercises Rest 1:00 between each round 5 ROUNDS
Offseason is the time to level up and work on your game in the dark. Let's work together to get your body right so your game can shine when the bright lights come on.
Get Healthy Hooper Offseason - Intermediate/Advanced