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DP MBB Home Workout - Week 1 - 🟧Sourceful

Dr. Phillips boys basketball home workouts - 🟧Sourceful

fitness

Dr. Phillips Boys Basketball Home Workouts



Overview of Schedule



Strength Workout – Mon, Tues, Thurs, Fri

Ballhandling Workout – Monday-Friday

Speed & Agility – Tues, Thurs, Fri



Monday



* Strength Workout



* 100 push ups (20 close, 40 regular, 40 wide)

* Squats (hold a dumbbell or heavy object close to your chest) - 3 sets of 15

* Single leg RDL - 3 sets of 15 on each leg https://m.youtube.com/watch?v=MsE_T9nAsSE

* Calf raises - 3 sets of 20

* Straight leg raises - 3 sets of 20



* Ballhandling Workout (See below)



Tuesday



* Strength Workout



* 100 push ups (20 close, 40 regular, 40 wide)

* Dips - 3 sets to fail

* Bicycle crunches - 3 sets of 20 on each leg

* Planks - 3 sets of 60 seconds



* Speed & Agility Workout (See below)

* Ballhandling Workout (See below)



Wednesday



* Ballhandling Workout (See below)



Thursday



* Strength Workout



* 100 push ups (20 close, 40 regular, 40 wide)

* Dips - 3 sets to fail

* Bicycle crunches - 3 sets of 20 on each leg

* Planks - 3 sets of 60 seconds



* Speed & Agility Workout (See below)

* Ballhandling Workout (See below)



Friday



* Strength Workout



* 100 push ups (20 close, 40 regular, 40 wide)

* Split squats (use a chair to put your leg up) - 3 sets of 15 on each leg - https://www.coachmag.co.uk/leg-exercises/199/bulgarian-split-squat-instructions-form-tips-and-variations

* Single leg RDL - 3 sets of 15 on each leg https://m.youtube.com/watch?v=MsE_T9nAsSE

* Calf raises - 3 sets of 20

* V ups - 3 sets of 15 - https://www.youtube.com/watch?v=iP2fjvG0g3w



* Speed & Agility Workout (See below)

* Ballhandling Workout (See below)



Speed & Agility Workout (Tuesday, Thursday, Friday)



* 2 sets of Ankle Alphabet on each ankle

* Dynamic Warmup (High knees, butt kicks, slide, skips, jog, etc.) & stretch

* 2 sets of Sprint Ladder with 10 seconds rest in between

* 5 second sprint

* 10 second sprint

* 15 second sprint

* 20 second sprint

* 20 second sprint

* 15 second sprint

* 10 second sprint

* 5 second sprint



* 3 sets of lane slides - 30 seconds each

* Split jumps (JUMP AS HIGH AS YOU CAN EVERY TIME) - 3 sets of 20 (10 each leg) - https://gethealthyu.com/exercise/split-jumps/



* Tuck Jumps (JUMP AS HIGH AS YOU CAN EVERY TIME) - 3 sets of 10 - https://youtu.be/r7oBejx1PHM





Ballhandling Workout (Monday – Friday)



50 times total for each of these:

* 2 pounds crossover

* 2 pounds between the legs

* 2 pounds behind the back



30 times total for each of these:

* 1 pound, inside out crossover

* 1 pound, scissors between legs (15 with each hand)

* 1 pound, behind back, 1 pound, behind back, behind back



Weak hand:

* 50 times - 1 pound, V dribble

* 50 times - 1 pound, push pull

* 50 times - 1 pound, inside out

* 2 sets of 8 - Inside out, 3 sprint dribbles forward, 2 back dribbles



Wall passing:

* 50 times - Weak hand - 2 pounds, one hand pass

* 25 times - 1 pound, crossover, one hand pass

* 25 times - Back up to make it a longer pass, 1 pound, between legs, one hand pass



Shooting Workouts (if you can get to a basket)

DP MBB Home Workout - Week 1
Info
Tags Fitness
Type Google Doc
Published 01/10/2020, 04:39:27

Resources

Design Epic Life – The Ultimate Coronavirus Survival Kit
SparkyGG's health and improvement routines
Social Distancing a.k.a. The Internet is our Friend
Creon’s Life Extension, Ketogenic Diet, Fasting, and Healthspan Notes and References.
The TAXBEAST Plan
Speed Workouts 2020
Bodyweight Fitness Progressions
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