LR Basketball Performance
Basketball, Volleyball, General FitnessWeeklong bodyweight maintenance program to maintain your strength and conditioning over winter break.
Features:
- Each workout is 20-30 mins
- HIIT style strength workouts
- SAJE conditioning workouts (sprinting, agility, jumping, endurance)
If you want quality short workouts with minimal equipment, then this is the program for you to do.
Features7 sessions per week
Must use App app to view and log training
Program Training
A
Winter Break Program Overview
B1
Bodyweight Split Squats
4 x 40
B2
Bicycle Crunch Holds
4 x 40
B3
Wide to Narrow Push Ups
4 x 20
B4
Hollow Body Hold
4 x 20
C1
Bridge March
4 x 20
C2
Side Planks
4 x 40
C3
Side Lunge
4 x 40
C4
DB Renegade Rows
4 x 20
A
Dynamic Warm Up
1 x 1
B
Skips (Height & Distance)
3 x 188
C
3/4 Court Sprint
6 x 75
D
Approach Jumps
3 x 8
E
Lane Agility Drill (LAD)
F
Run
4 x 10 @ 90, 90, 100, 100 %
G
Run
3 x 30 @ 85, 80, 75 %
H
Run
1 x 3:00 @ 65 %
I
Cool Down
1 x 1
A1
Bodyweight Split Squats
3 x 60
A2
Bicycle Crunch Holds
3 x 60
A3
Wide to Narrow Push Ups
3 x 30
A4
Hollow Body Hold
3 x 30
B1
Bridge March
3 x 30
B2
Side Planks
3 x 60
B3
Side Lunge
3 x 60
B4
DB Renegade Rows
3 x 30
A
Dynamic Warm Up
1 x 1
B
Skips (Height & Distance)
3 x 188
C
3/4 Court Sprint
6 x 75
D
Approach Jumps
3 x 8
E
Lane Agility Drill (LAD)
F
Run
4 x 10 @ 90, 90, 100, 100 %
G
Run
3 x 30 @ 85, 80, 75 %
H
Run
1 x 3:00 @ 65 %
I
Cool Down
1 x 1
A1
Bodyweight Split Squats
2 x 80
A2
Bicycle Crunch Holds
2 x 80
A3
Wide to Narrow Push Ups
2 x 40
A4
Hollow Body Hold
2 x 40
B1
Bridge March
2 x 40
B2
Side Planks
2 x 80
B3
Side Lunge
2 x 80
B4
DB Renegade Rows
2 x 40
