Mounshot Off-Season Basketball Program
RACI
BasketballThere is a reason you're here...
This 12 week program is designed for middle school and early high school athletes that are looking to start training like an athlete. Strength and conditioning is the missing key for most athletes as they start to take their sport more seriously. This program was created to complement basketball development training and travel basketball schedules.
A1
Push Up Plank
2 x 30
A2
Landing Prep
2 x 10
A3
Split Squat Iso
2 x 30
B
Seated Box Jump
4 x 3
C
Heels Elevated Goblet Squat
4 x 6
D1
Elevated Pushups (RACI)
2 x MAX
D2
Single Leg Glute Bridge - RACI
2 x 10
E
Soleus Iso Hold
4 x 30
A1
1/2 Kneeling OH Plate Hold
2 x 60
A2
Medicine Ball Split Squat Prep
2 x 20
A3
Side Plank #1
2 x 30
B
Seated Broad Jump
4 x 3
C
1/2 Kneeling Single Arm OH Press
4 x 12
D1
Seal Row
2 x 12
D2
FFE Split Squats
2 x 12
E
Farmer’s Carry
5 x 30
A1
Assisted Cossack Squats
2 x 20
A2
Push Up Plank
2 x 30
A3
Crab Walk Lifts
2 x 10
B
Deep Tier Skater Jumps
2 x 20
C
Lateral Pogo Hops
3 x 20
D
Heel Elevated Wall Sit
1 x MAX
Tyler Johnson DC, CCSP
RACI Performance Coach
Cory Bailey DC, CSCS
RACI Performance Coach
