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Basketball specific training in order to reduce weight while maintaining/increasing leg strength and increasing jump height (by virtue of reduced weight)
Barbell Deep Squat
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3x8 reps |
rest: 60s
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Barbell Hang Clean
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3x8 reps |
rest: 60s
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Dumbbell Step-Up
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3x8 reps |
rest: 60s
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Dumbbell Walking Lunge
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3x8 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Weighted Decline Rotation
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3x8 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Cable Lower Chest Raise
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3x8 reps |
rest: 60s
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Clap Push-Up
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3x8 reps |
rest: 60s
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Barbell Decline Bench Press
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3x8 reps |
rest: 60s
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Cable Tricep Kickback
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3x8 reps |
rest: 60s
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EZ Bar Tricep Extension
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3x8 reps |
rest: 60s
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Barbell Ab Rollout
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
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Chin-Up
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3x8 reps |
rest: 60s
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Back Hyperextension
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3x8 reps |
rest: 60s
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Cable Reverse Crossover
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3x8 reps |
rest: 60s
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Cable Rope Pull-Up
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3x8 reps |
rest: 60s
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Cable Rope Lat Pulldown
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3x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x8 reps |
rest: 60s
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Dumbbell Rear Deltoid Row
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3x8 reps |
rest: 60s
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Treadmill Running
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0x0 reps |
rest: 20s
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Barbell Front Squat
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5x8 reps |
rest: 120s
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Barbell Lunge
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3x8 reps |
rest: 60s
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Jump Rope
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0x0 reps |
rest: 10s
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Depth Jump Leap
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5x8 reps |
rest: 60s
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Box Jump Multiple Response
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3x8 reps |
rest: 60s
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Smith Machine Single-Leg Calf Raise
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5x8 reps |
rest: 60s
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Rowing
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0x0 reps |
rest: 20s
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Dumbbell Bicep Curl
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5x8 reps |
rest: 60s
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Barbell Ab Rollout
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5x8 reps |
rest: 60s
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EZ Bar Tricep Extension
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5x8 reps |
rest: 60s
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Leg Raise
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5x8 reps |
rest: 60s
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EZ Bar Curl
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5x8 reps |
rest: 60s
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Decline Crunch
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5x8 reps |
rest: 60s
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Weighted Tricep Dip
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5x8 reps |
rest: 60s
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