Tuesday, April 10, 2007

4/10/2007 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 - 4 lbs 1 x 20
    • Fly
    • Front Shoulder Raise
    • Lat. Shoulder Raise
    • External Rotation

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