NOTE: BEFORE DOING THE EXPLOSIVE EXERCISE PORTION
Perform warm up reps for the lift and explosive movements in the next section.
(Back Squats) Air Squats → Squat with Bar or Light Weight → Increase Load on Bar or Increase DB/KB/SandBag Weight → Eventually Warmup to your “working set” or the set you will use for the workout below.
¾ Court Sprint 2 – 1 – 2 – 1 – 2(There is no video for this)
*Rest 1 – 2 Minutes Between Supersets
*Explosive Movement: 2’s= Sprint from the Baseline through the opposite end Free-throw Line (~20 Yards), then walk back and Repeat again, 1’s= Sprint Once while holding a Basketball or Medicine Ball. Attempt to Improve Upon Times from (Day 30) if possible.
3 Rounds of: (1 Round = 1 Set of Each Movement in Order – Rest as Needed)