Off Season Work Outs

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.)