Post Up
MH Performance
BasketballPOST UP for your off-season training!
The complete athlete development summer series.
Maximize your off-season with a comprehensive, 20-week elite development program designed to turn hoopers into high-level athletes. From April through August, POST UP takes the guesswork out of your training by providing a daily roadmap to peak performance.
Our 7-day-a-week schedule of lifting, conditioning, and recovery is tailored specifically for the physiological demands of modern basketball.
Next season starts now. Lay the right foundation.
Warm Up
A
Warm-Up
1 Round, 20sec/each (in place): - Jumping jacks - High knees - Butt Kicks - In-and-outs - SL pogos (R) - SL Pogos (L)
B1
Lateral Band Walks
2 x 15
B2
Spanish Squat ISO Hold
2 x 30
B3
3-Way Calf Raise
2 x 15
B4
Squat to Reach
3 x 5
C1
Front Foot Elevated Split Squat
3 x 8
C2
Med Ball DeadBug
3 x 10
C3
1KB Single Leg RDL
3 x 8
D1
DB Seated Single Leg Calf Raise
3 x 15
D2
Half Kneeling Band Face Pull
3 x 15
D3
Incline Close Grip Push Up
2 x MAX
Warm Up
A
Warm-Up
2 Rounds: - Jumping jacks x 10 - Down Dog to push up x 5 - Thread the needle x 5ea - Band Pull Apart x 10 - Scap Push Up x 10 - Scap Pull Up x 10
B1
Close Grip Bench Press
3 x 10
B2
1-Arm DB Row
3 x 10
B3
Leg Extension
2 x 15
C1
Eccentric Pull Ups
3 x 5
C2
Half-Kneeling DB Shoulder Press
3 x 10
C3
Prone Machine Hamstring Curl
2 x 15
D1
Hollow Hold
3 x 0:30
D2
Side Plank
3 x 0:30
Prep
A
Dynamic Warm Up
25yds: - Jog down and back - Backpedal down and back - Shuffle down and back 5 reps each way: - straight leg kicks - back kicks - hamstring scoops - quad pulls - knee hugs - worlds greatest - lateral shift - adductor rockbacks
Prep
B
Hops, skips, jumps
20sec work/ 10sec rest: - Pogo hops - Lateral hops (left/right) - Scissor hops - High knees - A- Skips - Power Skips - single leg pogo hops (Left) - single leg pogo hops (right)
C
Run
1 x 20:00
Warm Up
A
Warm-Up
1 Round: - Leg swings - Scoops - Knee Hug to SL RDL - Lateral Lunge to Figure 4 - Squat to Extend - Spiderman - Walkout push up - Arm swings
B
Jump Rope Series
3 x 20
C1
Heels Elevated Goblet Squat
3 x 10
C2
Bird Dog Row
3 x 10
C3
Weighted Glute Bridge March
3 x 10
D1
Hip Thrust
3 x 12
D2
1/2 Kneeling Windmill
3 x 5
D3
Farmers carry
3 x 20
E1
DB Bicep Curls
2 x 15
E2
Seated Overhead Tricep Extension
2 x 15
E3
DB Lateral Raise
2 x 15
Maura Houk
Division 1 Collegiate Strength and Conditioning Coach, specializing in elite Men and Women's Basketball. Pro-level programming for the dedicated hooper.
When you join a team you’re getting more than programming, you’re joining an online community.
Post Up
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