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Preseason

dylanwood33

Aug 16th 2023

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Preseason

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6 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Preseason Basketball Workout

Bench Day 8 exercises, 0 min

		1x10 reps	rest: 0s
	Barbell Bench Press	3x5 reps	rest: 60s
	Medicine Ball Chest Throw (Supine)	3x5 reps	rest: 60s
	Barbell Front Squat	3x8 reps	rest: 60s
	Chin-Up	3x10 reps	rest: 60s
	Barbell Push Press	3x3 reps	rest: 60s
		3x8 reps	rest: 60s
	Side Plank	2x8 reps	rest: 60s

KOT Day 8 exercises, 0 min

		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x25 reps	rest: 60s
		1x25 reps	rest: 60s
		1x25 reps	rest: 60s
		1x25 reps	rest: 60s
		1x25 reps	rest: 60s
		2x8 reps	rest: 60s

Clean Day 7 exercises, 0 min

		1x8 reps	rest: 60s
	Barbell Hang Clean	5x2 reps	rest: 60s
	Barbell Incline Bench Press	3x8 reps	rest: 60s
	Medicine Ball Overhead Slam	3x5 reps	rest: 60s
	Pull-Up	3x10 reps	rest: 60s
	Barbell Hip Thrust	3x12 reps	rest: 60s
		3x12 reps	rest: 60s

Athlete Day 4 exercises, 0 min

		1x8 reps	rest: 60s
		3x6 reps	rest: 60s
		3x15 reps	rest: 60s
	Depth Jump Leap	3x5 reps	rest: 60s

Squat Day 7 exercises, 0 min

	Barbell Squat	3x8 reps	rest: 60s
	Depth Jump Leap	3x8 reps	rest: 60s
	Barbell Romanian Deadlift	3x8 reps	rest: 60s
	Barbell Bulgarian Split Squat	3x5 reps	rest: 60s
		3x3 reps	rest: 60s
		1x5 reps	rest: 60s
		3x12 reps	rest: 60s

Stretch Day 6 exercises, 0 min

		2x8 reps	rest: 60s
	Hamstring Stretch	2x8 reps	rest: 60s
	Glute Stretch	2x1 reps	rest: 60s
		2x20 reps	rest: 60s
		2x8 reps	rest: 60s
		2x8 reps	rest: 60s

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