workout.
gym program for my basketball team. intended as a reference for me and my team. non-profit seeking use of this program is allowed except if you are a member of a rival school team. (shit man, create your own program!)
upper body
clean
monday: 5×5
friday: 3×15
clean
Clean: Start in a bent over position with your knees slightly bent and feet shoulder width apart. Grip the bar just wider than shoulder width. Pull the bar off the ground keeping your arms straight until it reaches your knees. Jump upward, shrug and let the weight bounce off your thighs and perform a deep knee bend squat while catching the weight on your shoulders and keeping your eblows straight out. Stand up and with one smooth controlled motion.
bench press
monday: 5×5
friday: 3×15
bench press
While lying comfortably on a bench, the bar should be lowered to the middle of the chest area, and then back up to full extention without locking your elbows. The lower back should maintain contact with the bench at all times.
barbell shoulder press (front/back)
monday: 5×5
friday: 3×15
barbell shoulder press
Sit comfortably on a ball making sure your knees are ninety degrees to the floor and you are in the middle of the ball. Start with the weight at your side above your head (as shown). Raise the weight up without locking your elbows, keeping your abdomen tight. Lower the weight to the starting position.
t-bar row
monday: 5×5
friday: 3×15
t-bar row
Stand on a block with legs bent and bend forward at the waist. Grab teh T-Bar with either a wide or narrow grip and keep your head up. By bending your arms, lift the bar straight up until it touches your upper abdominals. Reverse the movement to lower the bar but do not let it touch the floor until after your last rep.
dumbbell upward row
monday: 5×5
friday: 3×15
bent over dumbbell upward row
place one knee on the bench and bent your body about 80 degrees as shown. Now with the weights fully extended in your hand bring them straight up to your chest contracting your shoulderblades fully and then inhaling and slowly returning to the starting position as shown.
roman chair / back raises
monday: 5×5
friday: 3×15
roman chair
lower body
barbell squats
monday: 4×10
friday: 5×5
barbell squats
With the barbell on the rack (at shoulder height), approach it with the back of your shoulders having the weight. While keeping your back and head straight, lift the weight off the rack. Then while keeping your feet shoulder length apart, begin to bend your knees. Keeping your back and head straight, never let your knees go past your toes. Once your legs are bent around 90 degrees you can ascend back to the starting position.
step-ups dumbbell
monday: 4×10
friday: 5×5
step-ups dumbbell
Start by looking at a bench infront of you and begin by lifting your any leg and then step-up onto the bench. You can either return to the starting position or lift the opposing leg up working your hip flexor. Once down at the starting position use the other leg for the next repetition.
lunges dumbbell
monday: 4×10
friday: 5×5
dumbbell lunges
Start by standing vertical and grasping weights in either hands. Then proceed to extend one leg forward (as shown), and then with your back straight and head up lower your body by bending your knees making sure that your knee does not extend over your toes. Also, make sure the back leg does not touch the ground. Now proceed back up to the starting position by pushing off with your heel.
abs
crunches
mon/fri: 15 reps
crunch
Crunches are taught many different ways, but there is a consistant element. Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support. Now slowly lift your torso using your abdominals while keeping your head and spine straightly aligned. Slowly return to the starting position without releasing tension on your abdominals.
oblique crunches
mon/fri: 15 reps
oblique crunches
Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support. Now slowly lift your torso in a diagonal fashion (bring a shoulder towards the opposite knee). Keep your head and spine straightly aligned. Slowly return to the starting position without releasing tension on your abdominals. Repeat on other side.
reverse crunches
mon/fri: 15 reps
reverse crunches
plank (front/back/left/right)
mon/fri: 45 seconds
front plank
side plank
