React Athletic Performance
Basketball5 sessions per week
Must use App app to view and log training
Team Training
A1
Spider Rotate
2 x 8
A2
TRX Lunge (W)
2 x 6
B1
Copenhagen Side Bridge
3 x 8
B2
Plank Pull w/Rotation
3 x 8
C1
Back Squat
8, 6, 4
C2
Plank Hip Rotations
3 x 20
C3
Renegade Rows
3 x 8
C4
Drop Jumps
3 x 6
D1
Leg Press Machine
3 x 10
D2
Slider Hamstring Curls
3 x 8
D3
SA DB Overhead Press
3 x 8
Circuit
A
Bike 10 sec (or 5 calorie) bike sprint, 50 sec coast 2 x 10 min
A1
TRX Mobility
2 x 10
A2
TRX Mobility
2 x 8
A3
TRX Row
2 x 2 @ 10
B1
Alternating In and Outs
3 x 20
B2
TKE's
3 x 12
B3
Band External Rotations
2 x 2 @ 10 lb
C1
DB Flat Bench Press
8, 6, 4
C2
PB Hamstring Curl
3 x 8
C3
Bear Position Lift Offs
3 x 10
C4
SA DB Push Jerk
3 x 8
D1
Bent Over DB Tricep Kickbacks
3 x 10
D2
Barbell Glute Bridge
3 x 8
D3
Reverse Crunches
3 x 25
Circuit
A
Sprint repeats (Treadmill or outside) If on treadmill use a 8-10% incline, sprint for 10 sec then walk for 20. Repeat for 3 min, 5 sets.
A1
90/90 Sit with Lean
2 x 8
A2
Quadruped T-Spine
3 x 8
B1
Quadruped Hip Circles
3 x 10
B2
SA DB Hang Snatch w/Pause
3 x 5
C1
Trap Bar Deadlift
8, 6, 4
C2
DNS Star Pattern
3 x 10
C3
Half Kneeling DB Press
3 x 8
C4
Momentum Step Ups
3 x 6
D1
Bent Knee Calf Raises
3 x 10
D2
X Band Walks
3 x 10
D3
(Machine) Single-Leg Extensions
3 x 8
D4
Unsupported Iso DB Row
3 x 3 @ 6
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React Hoops
React Hoops
React Hoops
