8 week bodyweight strength program for basketball...
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Authors
Alan Stein
Blair O’Donovan
Steve Tikoian
8 WEEK BODYWEIGHT STRENGTH PROGRAM
FOR BASKETBALL PLAYERS
Stronger Team, LLC 8 WEEK BODYWEIGHT STRENGTH PROGRAM FOR BASKETBALL PLAYERS
© 2010 Stronger Team | All Rights Reserved 1
Introduction
Congratulations on taking an important step in maximizing your potential for success on the basketball court. Your effort and dedication, combined with the information in this program, will help you implement a sound and productive strength program – without any equipment!
The importance of strength is quite evident in the sport of basketball. The days of just playing pick-up at the gym are over. It is important to participate in a truly comprehensive strength training program in order to improve performance on the court. Your strength program lays the foundation for your success.
The central purpose of this training program is to decrease the occurrence of injury. Basketball is very physically demanding and is most certainly a contact sport. Making the muscles, ligaments, and tendons of the body stronger will lessen the chance and/or severity of an injury (such as a pulled groin or rolled ankle), and keep a player on the court where they belong. In addition, a properly implemented training program can improve overall performance. A player will be able to run faster, jump higher, and box out stronger! Therefore, they will be able to perform their basketball skills at a higher level, with more efficiency, and perform them for longer (without the onset of fatigue).
The goal of this program is to provide a day-by-day, safe, efficient, and productive pre-season training program for players and teams of all levels. Both male and female players, ages 13 and older, can utilize the principles and guidelines in this program.
Warm-up
Prior to beginning these workouts, it is important to go through a proper warm-up to reduce the chance of injury. Don’t confuse warming up with stretching, as they are two completely separate activities. The warm-up will consist of low intensity movements that involve most of the muscles in the body. The goal of the warm-up is to raise the body’s core temperature a few degrees in order to increase blood flow to the muscles and loosen up the joints. This will help prepare the body and mind for the workout to follow. The warm-up won’t take very long, but is very important.
Dynamic Flexibility
Dynamic flexibility is the superior way to prepare, as it is more effective, focused, and productive than sitting and stretching. This dynamic flexibility exercises in this program will increase your active range of motion. There are several benefits to performing dynamic movements over a more traditional “sit and stretch” routine. First, by continuing to move, you ensure the body and muscles stay warm throughout this process. Many players will lose the 2-3 degree increase in core temperature by sitting and stretching for 10-15 minutes. Dynamic flexibility, when performed appropriately, prepares the muscles and joints in a more specific manner than static stretching. Given that the workout is going to consist of dynamic movements – it is important to prepare the body in a similar manner. These dynamic flexibility exercises also help with coordination, motor skills, and the ability to jumpstart the central nervous system. These traits are invaluable with younger athletes who are still learning how to control their bodies in space. For more in depth information on flexibility, we recommend the Pre / Post Practice Stretches PDF available at Shop.StrongerTeam.com.
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Pre-Hab
Re-hab, or rehabilitation, is a series of exercises done after a player is injured, in an effort to get them back in playing condition. Therefore, pre-hab, is a term coined to describe a series of exercises done before a player may be injured, as a proactive means to reduce the risk and overall severity of an injury. This is done by strengthening specific muscle groups and joints. The ankle is the single most injured area for basketball players. Ankle sprains can happen from landing on another player’s foot or having it roll over during a sharp cut. A severe ankle sprain can debilitate a player for several months. This program includes a series of pre-hab exercises to strengthen the ankle and foot.
Core Training
The core consists of everything from the armpits to the kneecaps. This includes the abdominals, low back, oblique’s, hips, and glutes (butt). The core is the center of all movement, which means core training is extremely important for basketball players. A strong core may help prevent hip and lower back injuries (which are especially common among taller players), as well as enhance performance (such as improving a player’s vertical jumping ability and lateral movement). We have selected core exercises that train the core in all 3 planes of motion as well as from a variety of angles. For more in depth information on core training, we recommend the Medicine Ball Workouts and On Court Strength Workout PDF’s available at Shop.StrongerTeam.com.
Strength Training
Safety, time efficiency, and intensity are the backbone of this training program. Our main focus is to facilitate improvement in muscular strength and potential for power without the use of standard equipment. By making the tendons, ligaments, and muscles of the body stronger, you will decrease the likelihood of sustaining an injury. Further, you will improve performance on the court. The stronger a player is the more force they can produce. The more force they can produce, the higher they can jump and the faster they can run.
Our goal is to minimize risk within the training atmosphere. We have chosen the safest exercises available but still recommend that all workouts are properly supervised (we recommend the use of a spotter for a majority of the exercises). Players should always perfect technique to get the most out of each exercise. Additionally, players should perform every movement in a slow, controlled, and deliberate fashion, with special emphasis focused on the lower portion.
Time is a precious commodity. Therefore, the goal of this strength program is to get the best results possible in the shortest amount of time. Why should you spend ten hours per week strength training if you can attain equal results in just three hours per week? Those seven hours would be better invested in working on fundamentals! We have chosen to use a limited number of sets and exercises during each workout, while minimizing rest intervals to induce an overall conditioning effect. This will make each workout brief, but intense!
Intensity is the most important controllable factor in determining results. Below a certain level of intensity, strength training will have very little benefit. Intensity is the level of effort exerted by the player. If a player is capable of doing 10 pull-ups and they only do 8, the exercise was clearly not as intense as it could have been. Therefore, it is recommended each set is taken close to the point of momentary muscular fatigue; the point at which no additional reps can be safely completed because the exercise becomes so challenging.
Stronger Team, LLC 8 WEEK BODYWEIGHT STRENGTH PROGRAM FOR BASKETBALL PLAYERS
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Age
A person’s chronological age does not always mirror their physical and mental maturity. Some 12 year olds look 22 and some 22 year olds look 12! So regarding a specific players’ individual readiness to participate in this comprehensive strength program, we recommend you get the approval of a qualified professional. However, for the most part, we are very confident this program is appropriate for a majority of players ages 13 and older.
Rest
We recommend you rest as long as you feel necessary in between each set and exercise. Initially this may be as much as 2-3 minutes, but over time, as you get in better basketball shape, you will be able to reduce your rest to :30-:45. Ideally you rest intervals will continue to get shorter as the season approaches. This “metabolic” conditioning will help you on the court!
IMPORTANT: This training program only addresses the strength portion of your program. Agility, conditioning, skill work (ball handling and shooting in particular) and organized, structured, and supervised pick-up games are the most important portion of player development. No matter how strong a player is, if they can’t shoot, dribble, pass, rebound or defend….they won’t have much success on the court!
Stronger Team, LLC 8 WEEK BODYWEIGHT STRENGTH PROGRAM FOR BASKETBALL PLAYERS
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Workout: Month 1 - Day 1
Activity Week 1 Week 2 Week 3 Week 4
Warm-Up
Dynamic Flexibility: Knee Hugs, Quad Stretch, Standing Groin Stretch, Horizontal Leg Swings, Inchworm, Overhead Forward Lunge, Over the Fence
Squat Series (Normal, Wide, Split, Narrow) 5 Reps Each Position 5 Reps Each Position 5 Reps Each Position 5 Reps Each Position
Pushup Series (Normal, Wide, Split, Narrow) 3 Reps Each Position 3 Reps Each Position 3 Reps Each Position 3 Reps Each Position
Crab Position Hip Raises 10 Reps 10 Reps 10 Reps 10 Reps
Pushup Core (3 Moves) 5 Reps Each Hand 5 Reps Each Hand 5 Reps Each Hand 5 Reps Each Hand
Resistance Training
Weeks 1 and 2: Perform 3 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute between exercises. Weeks 3 and 4: Perform 4 Rounds. Rest 15-30 seconds between exercises.
1A) Prisoner Squats 10 Reps 15 Reps 10 Reps 15 Reps
1B) Pushups 10 Reps 15 Reps 10 Reps 15 Reps
1C) Chin-ups (or Negatives) 5-10 Reps Increase 1-2 Reps Increase 1-2 Reps Increase 1-2 Reps
Weeks 1 and 2: Perform 2 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute between exercises. Weeks 3 and 4: Perform 3 Rounds. Rest 15-30 seconds between exercises.
2A) Lateral Step-ups (Each Leg) 10 Reps 15 Reps 10 Reps 15 Reps
2B) Dips (or Negatives) 5-10 Reps Increase 1-2 Reps Increase 1-2 Reps Increase 1-2 Reps
2C) Inverted Row 8-10 Reps 10-12 Reps 8-10 Reps 10-12 Reps
Stronger Team, LLC 8 WEEK BODYWEIGHT STRENGTH PROGRAM FOR BASKETBALL PLAYERS
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Workout: Month 1 - Day 2
Activity Week 1 Week 2 Week 3 Week 4
Warm-Up
Dynamic Flexibility: Quad Stretch, Frankenstein March, Shin Grabs, Side to Side Lunges, Low Lunges, Hip Circles, Pointers
Squat Series (Normal, Wide, Split, Narrow) 5 Reps Each Position 5 Reps Each Position 5 Reps Each Position 5 Reps Each Position
Pushup Series (Normal, Wide, Split, Narrow) 3 Reps Each Position 3 Reps Each Position 3 Reps Each Position 3 Reps Each Position
Crab Position Hip Raises 10 Reps 10 Reps 10 Reps 10 Reps
Pushup Core (3 Moves) 5 Reps Each Hand 5 Reps Each Hand 5 Reps Each Hand 5 Reps Each Hand
Resistance Training
Weeks 1 and 2: Perform 2 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute between exercises. Weeks 3 and 4: Perform 3 Rounds. Rest 15-30 seconds between exercises.
1A) Split Squats 8 Reps 10 Reps 8 Reps 10 Reps
1B) Pushup Wall Walk 1-3 Reps Increase by 1 Rep Increase by 1 Rep Increase by 1 Rep
1C) Inverted Row 8-10 Reps 10-12 Reps 8-10 Reps 10-12 Reps
Weeks 1 and 2: Perform 2 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute between exercises. Weeks 3 and 4: Perform 3 Rounds. Rest 15-30 seconds between exercises.
2A) Lateral Squats 8 Reps 10 Reps 8 Reps 10 Reps
2B) Pull-ups (or Negatives) 4-8 Reps Increase by 1-2 Reps 4-8 Reps Increase by 1-2 Reps
2C) Basketball Pushups (1 Ball) 10 Reps 12 Reps 10 Reps 12 Reps
Weeks 1 and 2: Perform 2 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute between exercises. Weeks 3 and 4: Perform 3 Rounds. Rest 15-30 seconds between exercises.
3A) 135 degree squats 8 Reps 10 Reps 8 Reps 10 Reps
3B) Crawling (Forward and Backwards) 30 Seconds 45 Seconds 30 Seconds 45 Seconds
Stronger Team, LLC 8 WEEK BODYWEIGHT STRENGTH PROGRAM FOR BASKETBALL PLAYERS
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Workout: Month 2- Day 1
Activity Week 1 Week 2 Week 3 Week 4
Warm-Up
Dynamic Flexibility: Knee Hugs, Quad Stretch, Standing Groin Stretch, Horizontal Leg Swings, Inchworm, Overhead Forward Lunge, Over the Fence
Squat Series (Normal, Wide, Split, Narrow) 5 Reps Each Position 8 Reps Each Position 2 Sets of 5 Reps Each Position
2 Sets of 8 Reps Each Position
Pushup Series (Normal, Wide, Split, Narrow) 3 Reps Each Position 5 Reps Each Position 2 Sets of 3 Reps Each Position
2 Sets of 5 Reps Each Position
Crab Position Single Leg Hip Raises (Each Leg)
10 Reps 15 Reps 2 Sets of10 Reps 2 Sets of 15 Reps
Pushup Core (3 Moves) 5 Reps Each Hand 8 Reps Each Hand 2 Sets of 5 Reps Each Hand
2 Sets of 8 Reps Each Hand
Resistance Training
Weeks 1 and 2: Perform 3 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute between exercises. Weeks 3 and 4: Perform 4 Rounds. Rest 15-30 seconds between exercises.
1A) Split Squat (Foot on Bench) 8 Reps 10 Reps 8 Reps 10 Reps
1B) Basketball Pushups (2 Ball) 10-15 Reps 15-20 Reps 10-15 Reps 15-20 Reps
1C) Neutral Grip Pull-ups (or Negatives) 5-10 Reps Increase 1-2 Reps Increase 1-2 Reps Increase 1-2 Reps
Weeks 1 and 2: Perform 2 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute between exercises. Weeks 3 and 4: Perform 3 Rounds. Rest 15-30 seconds between exercises.
2A) Crossover Step-ups (Each Leg) 10 Reps 15 Reps 10 Reps 15 Reps
2B) Rotational Pushups (Each Side) 5-10 Reps Increase 1-2 Reps Increase 1-2 Reps Increase 1-2 Reps
2C) Inverted Row 8-10 Reps 10-12 Reps 8-10 Reps 10-12 Reps
Stronger Team, LLC 8 WEEK BODYWEIGHT STRENGTH PROGRAM FOR BASKETBALL PLAYERS
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Workout: Month 2 - Day 2
Activity Week 1 Week 2 Week 3 Week 4
Warm-Up
Dynamic Flexibility: Quad Stretch, Frankenstein March, Shin Grabs, Side to Side Lunges, Low Lunges, Hip Circles, Pointers
Squat Series (Normal, Wide, Split, Narrow) 5 Reps Each Position 8 Reps Each Position 2 Sets of 5 Reps Each Position
2 Sets of 8 Reps Each Position
Pushup Series (Normal, Wide, Split, Narrow) 3 Reps Each Position 5 Reps Each Position 2 Sets of 3 Reps Each Position
2 Sets of 5 Reps Each Position
Crab Position Single Leg Hip Raises (Each Leg)
10 Reps 15 Reps 2 Sets of10 Reps 2 Sets of 15 Reps
Pushup Core (3 Moves) 5 Reps Each Hand 8 Reps Each Hand 2 Sets of 5 Reps Each Hand
2 Sets of 8 Reps Each Hand
Resistance Training
Weeks 1 and 2: Perform 2 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute between exercises. Weeks 3 and 4: Perform 3 Rounds. Rest 15-30 seconds between exercises.
1A) Forward Lunges 8 Reps 10 Reps 8 Reps 10 Reps
1B) Pushup Wall Walk 1-3 Reps Increase by 1 Rep Increase by 1 Rep Increase by 1 Rep
1C) Pull-ups (or Negatives) 4-8 Reps Increase by 1-2 Reps Increase by 1-2 Reps Increase by 1-2 Reps
Weeks 1 and 2: Perform 2 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute between exercises. Weeks 3 and 4: Perform 3 Rounds. Rest 15-30 seconds between exercises.
2A) Lateral Lunges 8 Reps 10 Reps 8 Reps 10 Reps
2B) Inverted Row 8-10 Reps 10-12 Reps 8-10 Reps 10-12 Reps
2C) Basketball Pushups (Feet on Ball) 8 Reps 10 Reps 8 Reps 10 Reps
Weeks 1 and 2: Perform 2 Rounds of each exercise consecutively. Rest 30 seconds to 1 minute between exercises. Weeks 3 and 4: Perform 3 Rounds. Rest 15-30 seconds between exercises.
3A) 135 Degree Lunges 8 Reps 10 Reps 8 Reps 10 Reps
3B) Lateral Wall Sit 30 Seconds 45 Seconds 30 Seconds 45 Seconds
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RENGTH PRO
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L PLAYERS
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19
where you o your right
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8 WEEK BOD
© 2010 Str
ion you are gstep over anders and tor
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going, raise n imaginary fso facing str
Overhead
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RENGTH PRO
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your right kn
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OGRAM FOR B
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L PLAYERS
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20
te it forward(alternating
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8 WEEK BOD
© 2010 Str
keeping yourd try to touch
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RENGTH PRO
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Pointers
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OGRAM FOR B
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BASKETBALL
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L PLAYERS
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21
ards, reach r side.
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8 WEEK BOD
© 2010 Str
grip on a puminating as m
your arms exbe in a straig
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ull-up bar. Lmuch mome
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RENGTH PRO
All Rights Res
Pull-ups
Let your bodyentum as pos
Pushups
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L PLAYERS
fully extendeourself to the
Your ankleswing your shoKeep your heody back to
22
ed. Pull e starting
s, knees, oulder ead still and the starting
Balashouknee(min
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8 WEEK BOD
© 2010 Str
position of a ould be fullyn a straight lring each ex
YWEIGHT STR
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push-up (ply extended. Yine. Alternatercise.
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RENGTH PRO
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shup Core
ank positionYour feet shte arms each
and to Shoum, lightly tou
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23
nder your ankles, ur body still
th the other
your other
Stronger Teamm, LLC 8 WEEK BOD
© 2010 Str
YWEIGHT STR
ronger Team |
Pus
Norma(handsand shunder cyour elKeep yare 3 inback to
Split: Aslightlythe oth
Wide: 6 inche
Narrowhands j
RENGTH PRO
All Rights Res
shup Series
al: Assume a directly undoulders shocontrol by drbows approx
your head stinches aboveo the starting
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24
ended nees, hips, body nd keeping ulders. until you ur body
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Assuback
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orward, pull y each leg).
8 WEEK BOD
© 2010 Str
with your feeyour feet mov
your left hee
YWEIGHT STR
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RENGTH PRO
All Rights Res
up Wall Wa
all and handswall and the
uad Walk
backside, the
OGRAM FOR B
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BASKETBALL
width apart. ck to the sta
do the same
L PLAYERS
Slowly pushrting position
e thing with y
25
h your body n.
your right
Assuhipsbladlowepositposit
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Stronger Team
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position witders should bd keeping yontil you are 3your hips an
m a push-up,
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8 WEEK BOD
© 2010 Str
h your armsbe in a straig
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your ankle a
YWEIGHT STR
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Rotatio
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S
and knee an
RENGTH PRO
All Rights Res
onal Pushu
hands direct
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Shin Grab
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OGRAM FOR B
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ur shouldersntrol by drawshoulder. K
your body baeiling. Retu
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s). Your ankwing your shoKeep your heack to the strn to the sta
r 2 seconds
26
kles, knees, oulder ead still and tarting arting
then switch
Stepshoubody
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Stronger Team
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ume a lungeght posture, ground.
m, LLC
your right wg perpendicuhift over you
e position witdrop your h
8 WEEK BOD
© 2010 Str
ith your righular to the dirr right foot.
th your ankleips until you
YWEIGHT STR
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Side To
t leg and asrection you aBring your f
Sp
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RENGTH PRO
All Rights Res
o Side Lung
sume a sideare moving afeet together
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ips, and shois close to t
OGRAM FOR B
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ges
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oulders facinthe ground a
BASKETBALL
tion (ankles,g your torso t. Make sure
ng forward. Wand your fron
L PLAYERS
knees, hipsupright). Ale to do both
While keepinnt thigh is pa
27
s, and low your sides.
ng an arallel with
Assuyour
1. Rug
2. S
3. W
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Stronger Team
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8 WEEK BOD
© 2010 Str
osition with yee is close to
a hip width stael to the groun
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ble hip width
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YWEIGHT STR
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Split Squat
your back foo the ground
Sq
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one foot in fro
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RENGTH PRO
All Rights Res
ts (Foot on
oot on a bencd and your fr
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our hips towaback up to th
ont of the oth
OGRAM FOR B
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ch. While keront thigh is
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er about shou
BASKETBALL
eeping an uparallel with
d in a squattinp the heels fla
ulder width ap
L PLAYERS
pright postuh the ground
ng position. Lat and be sure
part.
28
re, drop .
ower yourselfe to maintain
f
Startelbow
Stronger Team
t by standingws to push y
m, LLC
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8 WEEK BOD
© 2010 Str
stance. Dropaway from e
YWEIGHT STR
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Standin
p down into ach other. H
RENGTH PRO
All Rights Res
g Groin Str
a squat posHold for 2 se
OGRAM FOR B
served
retch
sition and wheconds then
BASKETBALL
hile at the bo stand back
L PLAYERS
ottom positioup.
29
on, use your