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Basketball training
AUDIO TIP
Sport
Intermediate
Machine strength
Plan Details
The Basketball training routine by rock0107 is a 5 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Plyo + core, Mobility +lift 1, plyo + core, mobility + lift 2, plyo + core, p90x yoga. Basketball drills everyday
Routine detail
Day 1
Mobility
Est. 0 min
9 exercises
90/90 back hip ISO
3 Sets
Knee ER lift offs
3 Sets x 10 Reps
Ankle IR lift offs
3 Sets x 10 Reps
90/90 hip raised leg extensions
3 Sets x 10 Reps
Weighted butterfly
3 Sets x 10 Reps
QL extension
3 Sets x 10 Reps
Bent knee high heel raise isometric
3 Sets
Supine single leg midfoot + wall bridge
3 Sets
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 2
Lift 1
Est. 0 min
10 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Plate Shoulder circuit
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Kettlebell drop jump lunges
3 Sets x 10 Reps
Cable explosive sidesteps
3 Sets x 10 Reps
Medicine ball hop lunges
3 Sets x 10 Reps
Barbell twist raise
3 Sets x 10 Reps
Day 3
Core
Est. 0 min
8 exercises
Cable pull ups, single leg
3 Sets x 10 Reps
Cable cross body movement
3 Sets x 10 Reps
Lunge hold plate drops
3 Sets x 10 Reps
Single leg cable lying reverse squats
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Day 4
Plyometrics
Est. 0 min
8 exercises
Jump Rope
3 Sets
Reactive tuck jumps
3 Sets x 10 Reps
Seated vertical jumps
3 Sets x 10 Reps
Linear hurdle hop with bounce between
3 Sets x 10 Reps
Depth Jump
3 Sets x 10 Reps
Powerful step pushoff
3 Sets x 10 Reps
Single leg step bounds
3 Sets x 10 Reps
Single leg side bounds
3 Sets x 10 Reps
Day 5
Lift 2
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Side-Lying Thoracic Rotation
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
