KB3 Performance
Basketball, Multi-sportBasketball off-season program designed to add lean mass, improve strength, increase vertical jump, and improve change of direction abilities. All while working to keep you healthy and able to handle the demands of the season.
Get ready for your next season!!! Opportunity always meets preparation!!!
1 sessions per week
Must use App app to view and log training
Program Training
A1
Jump Rope
2 x 50
A2
BWT Yielding Split Squat
2 x 10
A3
SL RDL to Row
2 x 8
B1
DB Squat Jump
3 x 5
B2
Side Plank Hip Lifts
3 x 10
C1
KB Sumo RDL
3 x 10
C2
Push-Up
3 x 10
D1
FFE DB Split Squat
3 x 10
D2
Inverted Row
3 x 10
D3
Position 2 Iso
3 x 20
A1
Lateral to Cross Behind Lunge
2 x 5
A2
Prone Swimmers
2 x 10
A3
DB Farmer's Carry
2 x 20
A4
Rhythm Pogo Hops
2 x 5
B1
Goblet Squat
3 x 10
B2
Depth Drop - Compliant
3 x 5
B3
Elevated Ankle Rockers
3 x 10
C1
DB Bulgarian Split Squat
3 x 10
C2
DB Bench Press
3 x 10
D1
Pull-Up
20, _ , _ , _ , _
D2
KB Kickstand RDL
3 x 10
D3
SL Calf Raise
3 x 10
E1
Alternating DB Hammer Curl
3 x 10
E2
Tricep Pushdown
3 x 10
A1
MB Slam
2 x 10
A2
Iron Cross
2 x 5
A3
Box Split Jumps
2 x 6
A4
Copenhagen Iso
2 x 15
B1
Trap Bar Clean Pull
3 x 5
B2
Box Jump Straight Leg Landing
3 x 5
B3
Pallof Press
3 x 6
C1
DB Push Press
3 x 6
C2
MB Push Press
3 x 5
C3
KB swings
3 x 10
D1
DB 1-Arm Row
3 x 10
D2
Glute Bridge March
3 x 10
D3
Plank
2 x 0:45
A1
Split Squat Iso Hold
2 x 20
A2
Back Extension
2 x 10
A3
Bear Crawl
2 x 10
Circuit
B
2 Rounds: Forward Pogos 10yds Backwards Pogos 10yds Lateral Pogos R/L 10yds
C1
BWT High Box Step Up
3 x 10
C2
Chest-Supported DB Row
3 x 10
C3
Down Dog to Elbow Instep
2 x 5
D1
BB RDL
3 x 10
D2
Incline DB Bench
3 x 10
D3
Standing Cable Wood Choppers
3 x 6
E1
Wide Grip Lat Pulldown
3 x 10
E2
Bilateral 120 deg Hamstring Iso Hold
3 x 20
E3
Incline DB Curl
3 x 10
E4
Lying Tricep Extension
3 x 10
