Girls Basketball Off Season Work Outs
Monday and Friday
Abs workout - Twisting sit-up, Hanging leg raise.
Bench press (8-6-4) Shoulders, chest triceps.
Lat pull down (3 x 8) - Latissimus dorsi, biceps, and brachioradialis.
Bicep curls - Biceps and forearms.
Bar dips (3 x max) - Chest, shoulders, and arms.
Squats/Leg press (10-8-6) Hips, hamstrings, quadriceps, groin, and lower back.
Hang Cleans (8-6-4) Legs, hips, lower back, upper back, and shoulders.
Calf raises (3 x 20) - Ankles, and calves.
Wrist curls (3 x25) - Forearm flexors.
Wednesday
Abs workout - Legs in the air sit-ups, bench crunch, side sit-ups.
Incline bench press (8-6-4) - Shoulders, chest, triceps, and upper back.
Seated lat row (3 x 8) - Latissimus dorsi, biceps, and brachioradialis.
Lateral DB raises (8-6-4) - Deltoid and trapezius.
Triceps press downs (3 x 8) - Triceps.
Dumbbell curls (3 x 8) - Biceps, and forearms.
Squats/ Leg press ( 10-8-6) - Hips, hamstrings, quadriceps, groin, and lower back.
High pull downs (8-6-4) - Legs, hips, lower back, upper back, and shoulders.
Calve raises ( 3 x 25) - Ankles and calves.
Tuesday and Thursday
Walk for 2 min. @ 3 mile an hour pace.
Run for 3 min. @ 6 mile an hour pace.
Walk for 2 min. @ 3 mile an hour pace.
Run for 3 min. @ 6 mile an hour pace.
Do this for 30 min.
Extra’s
Bunny Hops - Perform 2- foot hops forward along a line (20 feet).
Single leg bunny hops - Perform 1- foot hops forward along a line, alternate legs
(20 feet).
Side to side bunny hops - 2- foot hops moving forward and jumping side to side over a line (20 feet).
Side to side single leg bunny hops - 1- foot hops moving forward and jumping side to side over a line. Alternating legs (20 feet).
Lateral front back hops - Move down a line facing sideways. Jump back and forth over the line as you move laterally down the line (20 feet).
Lateral single leg front back hops - Same as above, perform with one leg at a time, do both legs (20 feet).
Jump rope - Fast as they can (2 min.), high as they can (4 min.)