2015 Summer W Basketball Program Marika

SQ DL SN PP FS
Phase 1
Foam Roll
Static Stretch
Activation
Dynamic Warmup
Core Lifts
Pillar Plank
WK 4
5 min
5 min
8 reps
Linear
Reps
6
6
6
WT
Reps
WT
6
6
6
Reps
6
6
6
WT
Reps
60s
60s
60s
60s
60s
60s
60s
60s
60s
60s
STATIC STRETCH 4x5s
4x5s
4x5s
4x5s
Summer Program
Performance Training
Foam Roll
Static Stretch
Mobility
Dynamic Warmup
Core Lifts
WT
6
6
6
60s
Acadia
Day 2
Wk 1
WK 2
WK 3
WK 4
5 min
5 min
8 reps
Lateral
5 min
5 min
8 reps
Lateral
5 min
5 min
8 reps
Lateral
5 min
5 min
8 reps
Lateral
Reps
WT
Reps
WT
Reps
WT
Reps
5
5
5
5
3
3
3
3
5
4
3
2
max
max
max
5
5
5
5
5
15
15
15
15
15
15
15
15
15
15
15
15
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
Cable Row 12
12
12
12
12
12
12
12
12
12
12
12
Front Squat
Machine Pull Downs
or max chinups
Ankle Mobility
Marika
Day 3
Foam Roll
Static Stretch
Mobility
Dynamic Warmup
Core Lifts
WT
Wk 1
WK 2
5 min
5 min
8 reps
Lateral
5 min
5 min
8 reps
Lateral
Reps
WT
Reps
WT
WK 3
WK 4
5 min 5 min
5 min 5 min
8 reps 8 reps
Lateral Lateral
Reps
WT
Reps
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
5
5
3
3
5
3
5
5
max
max
max
Machine Row
8
8
8
8
8
8
8
8
8
8
8
8
SL Glute Bridge
2 sec hold
8
8
8
8
8
8
8
8
8
8
8
8
BB RDL
TRX Row
or Horizontal Row
SB Rollout
Quad and Hip
4x5s
4x5s
4x5s
4x5s
Flexor
4x5s
4x5s
4x5s
4x5s
8
8
6
6
8
6
8
8
DB Bench Press
3 sec down
max
max
max
3 sec down
DB Row
10
10
10
10
10
10
10
10
10
10
10
10
Side Pillar Plank 60s
60s
60s
60s
HK Palloff Press
60s
60s
60s
60s
2 sec hold
60s
60s
60s
60s
8
8
8
8
8
8
8
8
8
8
8
8
12
12
12
12
DB RDL
SL Squat
12
12
12
12
12
12
12
12
8
8
8
8
8
8
8
8
or Step ups
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
60s
60s
60s
60s
max
max
max
max
60s
60s
60s
60s
max
max
max
max
60s
60s
60s
60s
max
max
max
max
HK Face Pulls 20
20
20
20
SA DB OH Press
10
10
10
10
Band Ext Rot 15
15
15
15
20
20
20
20
Half Kneeling
10
10
10
10
15
15
15
15
10
10
10
10
15
15
15
15
Incline DB Bench
2 Arm SLDL
Use Cable
Post Workout
Individual Notes
Pillar Plank
Post Workout
3 sec out
B Series
Bench Press
C Series
3 sec down
B Series
B Series
WK 3
5 min
5 min
8 reps
Linear
60s
RFE Split Squat
C Series
WK 2
5 min
5 min
8 reps
Linear
C Series
A Series
Hang Cleans
Wk 1
5 min
5 min
8 reps
Linear
A Series
Day 1
W Basketball
A Series
MAXES:
Push Ups
Use Cable
WT
Post Workout
Team Notes
#Train #Compete #Win
SQ DL SN PP FS
Phase 2
Foam Roll
Static Stretch
Activation
Dynamic Warmup
Core Lifts
WK 4
5 min
5 min
8 reps
Linear
Reps
4
4
4
4
WT
Reps
WT
4
4
4
4
Reps
4
4
4
4
WT
Reps
8
8
8
8
8
8
STATIC STRETCH 4x5s
4x5s
4x5s
4x5s
Summer Program
Foam Roll
Static Stretch
Mobility
Dynamic Warmup
Core Lifts
WT
4
4
4
4
8
8
8
Acadia
Day 2
Wk 1
WK 2
WK 3
WK 4
5 min
5 min
8 reps
Lateral
5 min
5 min
8 reps
Lateral
5 min
5 min
8 reps
Lateral
5 min
5 min
8 reps
Lateral
Reps
WT
Reps
WT
Reps
WT
Reps
5
5
5
5
3
3
3
3
5
4
3
2
max
max
max
5
5
5
5
5
12
12
12
12
12
12
12
12
12
12
12
12
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
Cable Row 12
12
12
12
12
12
12
12
12
12
12
12
Front Squat
Machine Pull Downs
or max chinups
Ankle Mobility
Marika
Day 3
Foam Roll
Static Stretch
Mobility
Dynamic Warmup
Core Lifts
WT
Wk 1
WK 2
5 min
5 min
8 reps
Lateral
5 min
5 min
8 reps
Lateral
Reps
WT
Reps
WT
WK 3
WK 4
5 min 5 min
5 min 5 min
8 reps 8 reps
Lateral Lateral
Reps
WT
Reps
8
8
8
8
8
8
8
8
8
8
8
8
Wall Slides
8
8
8
8
8
8
8
8
8
8
8
8
SB Buzz Saw
12
12
12
12
12
12
12
12
12
12
12
12
5
5
3
3
5
3
5
5
max
max
max
12
12
12
12
12
12
12
12
12
12
12
12
3 sec out
8
8
8
8
8
8
8
8
8
8
8
8
Rack Pulls
Quad and Hip
4x5s
4x5s
4x5s
4x5s
Flexor
4x5s
4x5s
4x5s
4x5s
8
8
6
6
8
6
8
8
max
max
max
12
12
12
12
12
12
12
12
12
12
12
12
3x10s
3x10s
3x10s
3x10s
Standing Palloff
3x10s
3x10s
3x10s
3x10s
with Raise
3x10s
3x10s
3x10s
3x10s
8
8
8
8
8
8
8
8
8
8
8
8
10
10
10
10
BB RDL
10
10
10
10
SL Squat
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
or Step ups
6
6
6
6
6
6
6
6
2 Arm SLDL 10
10
10
10
10
10
10
10
10
10
8
8
8
8
8
8
8
8
8
8
8
8
max
max
max
max
10
10
max
max
max
max
max
max
max
max
HK Face Pulls 20
20
20
20
SA DB OH Press
10
10
10
10
Band Ext Rot 15
15
15
15
20
20
20
20
Half Kneeling
10
10
10
10
15
15
15
15
10
10
10
10
15
15
15
15
Suitcase Hold
Incline Neutral Grip DB Bench
Use Cable
Post Workout
Individual Notes
at top
Mountain Climber
Post Workout
Bench Press
B Series
2 sec hold
from toes
Machine Row
2 sec hold
at top
SB Leg Curl
C Series
DB Row off Bench
Alt DB Bench
B Series
B Series
WK 3
5 min
5 min
8 reps
Linear
8
8
8
Shoulder Taps
RFE Split Squat
C Series
WK 2
5 min
5 min
8 reps
Linear
C Series
A Series
Hang Cleans
Wk 1
5 min
5 min
8 reps
Linear
A Series
Day 1
W Basketball
A Series
MAXES:
Push Ups
Use Cable
WT
Post Workout
Team Notes
Foam Roll
Static Stretch
Activation
Dynamic Warmup
Core Lifts
WK 4
5 min
5 min
8 reps
Linear
Reps
2
2
2
2
WT
Reps
WT
2
2
2
2
Reps
2
2
2
2
WT
Reps
8
8
8
8
8
8
STATIC STRETCH 4x5s
4x5s
4x5s
4x5s
Foam Roll
Static Stretch
Mobility
Dynamic Warmup
Core Lifts
WT
2
2
2
2
8
8
8
Straight Arms
Summer Program
Day 2
Wk 1
WK 2
WK 3
WK 4
5 min
5 min
8 reps
Lateral
5 min
5 min
8 reps
Lateral
5 min
5 min
8 reps
Lateral
5 min
5 min
8 reps
Lateral
Reps
WT
Reps
WT
Reps
WT
Reps
5
5
5
5
3
3
3
3
5
4
3
2
max
max
max
5
5
5
5
5
max
max
max
max
max
max
max
max
max
max
max
max
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
Cable Row 10
10
10
10
10
10
10
10
10
10
10
10
8
8
8
8
8
8
8
8
8
8
8
8
10
10
10
10
10
10
10
10
10
5
5
5
5
5
5
5
5
5
5
5
5
Front Squat
Chin Ups
Ankle Mobility
10
10
10
10
10
10
5
5
3
3
5
3
5
5
max
max
max
6
6
6
6
6
6
6
6
6
6
6
6
3 sec out
8
8
8
8
8
8
8
8
8
8
8
8
10
SL Squat
10
10
or Step ups
5
5
5
5
5
5
5
5
max
max
max
max
max
max
max
max
max
max
max
max
Band Ext Rot 15
15
15
15
15
15
15
15
15
15
15
15
8
6
8
8
max
max
max
8
8
8
8
8
8
8
8
8
8
8
8
25
25
25
25
25
25
25
25
25
25
25
25
8
8
8
8
8
8
8
8
6
6
6
6
6
6
6
6
6
6
6
6
HK Face Pulls 20
20
20
20
SA DB OH Press
20
20
20
20
Half Kneeling
Use Cable
Post Workout
Individual Notes
walking
Post Workout
Reps
10
10
10
6
6
DB Lunge
WT
10
10
10
8
8
2 Arm SLDL
Reps
SB Stir the Pot
4x5s
DB Swing
WT
8
8
8
4x5s
Incline 1 Arm DB Bench
Reps
8
8
8
4x5s
and step
WT
WK 4
8
8
8
4x5s
with Raise
Reps
WK 3
5 min 5 min
5 min 5 min
8 reps 8 reps
Lateral Lateral
8
8
8
Flexor
Standing Palloff
Core Lifts
WK 2
5 min
5 min
8 reps
Lateral
Wall Slides
4x5s
Suitcase Carry
Dynamic Warmup
WT
Wk 1
5 min
5 min
8 reps
Lateral
6
6
6
6
4x5s
with twist
Foam Roll
Static Stretch
Mobility
6
6
6
6
4x5s
SLDL Row
Day 3
6
6
6
6
4x5s
1 Arm DB Bench
Marika
6
6
6
6
Quad and Hip
B Series
B Series
WK 3
5 min
5 min
8 reps
Linear
8
8
8
Shoulder Taps
RFE Split Squat
C Series
WK 2
5 min
5 min
8 reps
Linear
C Series
A Series
Hang Cleans
Wk 1
5 min
5 min
8 reps
Linear
A Series
Day 1
Acadia
SA DB Snatch
A Series
Phase 3
W Basketball
Bench Press
B Series
SQ DL SN PP FS
Machine Row
3 sec out
SB Leg Curl
C Series
MAXES:
Push Ups
Use Cable
WT
Post Workout
Team Notes

2015 Summer W Basketball Program Marika

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Copyright:

Verfügbare Formate

2015 Summer W Basketball Program Marika

Hochgeladen von

Copyright:

Verfügbare Formate

SQ DL SN PP FS

STATIC STRETCH 4x5s

Machine Pull Downs

Quad and Hip

Side Pillar Plank 60s

Band Ext Rot 15

RFE Split Squat

#Train #Compete #Win

STATIC STRETCH 4x5s

Machine Pull Downs

Quad and Hip

Band Ext Rot 15

Incline Neutral Grip DB Bench

DB Row off Bench

RFE Split Squat

#Train #Compete #Win

STATIC STRETCH 4x5s

Band Ext Rot 15

SB Stir the Pot

Incline 1 Arm DB Bench

Quad and Hip

RFE Split Squat

#Train #Compete #Win

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