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BrownBrady's 50+ Basketball Program
AUDIO TIP
Sport
Intermediate
None
Plan Details
The BrownBrady's 50+ Basketball Program routine by brownbrady is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
This is a program for people aged 50+ who play recreational basketball. It has two 10-exercise lift series, one mobility & flexibility series, and one gait/foot alignment series to complement the lift and basketball sessions to help with landings, cuts, and sprint mechanics.
Routine detail
Any
Lift Series 1
Est. 0 min
10 exercises
Barbell Squat
1 Set x 12 Reps
Barbell Bench Press
1 Set x 12 Reps
Pull-Up
1 Set x 7 Reps
Barbell Deadlift
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Barbell Military Press (Seated)
1 Set x 12 Reps
Cable Wood Chop
1 Set x 16 Reps
Crunch
1 Set x 20 Reps
Barbell Curl
1 Set x 12 Reps
Dumbbell Tricep Extension
1 Set x 12 Reps
Any
Lift Series 2
Est. 0 min
10 exercises
Kettlebell Goblet Squat
1 Set x 20 Reps
Barbell Romanian Deadlift
1 Set x 14 Reps
Cable Hip Abduction
1 Set x 20 Reps
Push-Up
1 Set x 20 Reps
Machine Inverted Row
1 Set x 14 Reps
Cable Leg Kickback
1 Set x 30 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Dumbbell Bent-Over Raise
1 Set x 12 Reps
Weight Plate Russian Twist
1 Set x 16 Reps
Leg Raise
1 Set x 18 Reps
Any
Mobility Series 1
Est. 0 min
10 exercises
Kneeling Warrior Lunge
1 Set
Hip Stretch
1 Set x 8 Reps
Glute Stretch
1 Set x 8 Reps
Cat Cow Stretch
1 Set x 8 Reps
Thread the Needle
1 Set
Kneeling Side Bend
1 Set x 8 Reps
Ankle Dorsiflexion Stretch
1 Set
Stability Ball Single-Leg Hamstring Stretch
1 Set
Dynamic Chest Stretch
1 Set x 5 Reps
Pelvic Tilt to Glute Bridge
1 Set x 8 Reps
Any
Foot Alignment Series
Est. 0 min
7 exercises
Toe Spreads
1 Set x 10 Reps
Heel Raises
2 Sets x 10 Reps
Foot Doming
1 Set x 10 Reps
Banded Lateral Walks
2 Sets x 10 Reps
Single-Leg Balance with Toe Scrunch
1 Set
Hip Hinge with Heel Lift
1 Set x 10 Reps
Lateral High Knee Skip
1 Set x 10 Reps
