4/16/2007 Strength Training

5 minute Dynamic Warm-Up:
(All done Across Basketball Court and back)

• Lunge Twists
• Side Lunges
• Walking Knee Grabs
• Toe Touches
• Butt Kicks

Workout:

• Medicine Ball Toe Touches - 8 lb ball 2 sets x 15
• Medicine Ball Twists - 8 lb ball 2 sets x 15
• Supermans - 2 sets x 15
• Walking Lunges - Width of Court with 15 lbs
• Ball Leg Curls - 2 sets x 15
• Dumbbell Step-Ups - 15 lbs 2 sets x 15
• Hammer Strength Seated Chest Press 45 lbs 2 sets x 15
• Hammer Strength Seated Row 45 lbs 2 sets x 15
• Hammer Strength Lat Pull Downs 35 lbs 2 sets x 15
• Dumbbell Bicep Curls (seated) - 20 lbs 2 sets x 15
• Bench Dips - 2 x 15
• 4 way Shoulder - 5 lbs 1 x 20
• Fly
• Front Shoulder Raise
• Lat. Shoulder Raise
• External Rotation