SEMO BASKETBALL STRENGTH TRAINING WEEK ONE MONDAY LIFTING SETS/REPS 2. Squat 4x8,,.. 3a. DB Incline Press 3x12,,. 3b. Lat Pulldown 3x12,,. 3c. DB Walking Lunges 3x8 E,,. 4. Hypers 2x20 E,, 5. Hanging Knee Tucks 2x20,, 6. CONDITIONING IBUR May TUESDAY LIFTING SETS/REPS 1a. Sit-ups 3x15,,. 1b. Side Crunch 3x15 E,,. 1c. Bikes 3x15 E,,. 1d. Supermans 3x15,,. 1e. Pushdowns 3x15,,. 1f. DB Curls 3x15,,. 1g. Lateral Raise 3x15,,. 2. 1.5 Mile Run Record Time WEDNESDAY LIFTING SETS/REPS 1. Box Jumps 5x3,,,,, 2a. Bench Press 4x8,,,, 2b. Yates Row 4x8,,,, 3a. Partner Hamstring 2x15,, 3b. DB Shrugs 2x15,, 3c. Leg Curls 2x15,, 4. Front/Side Bridge 2x30s E,, THURSDAY LIFTING SETS/REPS 1a. Plate Front Raise 3x12,,. 1b. Seated Plate Twist 3x12 E,,. 1c. Plate Toe Touch 3x12,,. 1d. Supermans 3x12,,. 1e. Plate Bent Over Row 3x12,,. 1f. S-L Hip Extensions 3x12 E,,. 1g. Pushdowns 3x12,,. 2. Cardio (keep HR between 110-130) 1x30 minutes FRIDAY LIFTING SETS/REPS 2. Squat or Leg Press 4x8,,.. 3a. DB Decline Press 3x12,,. 3b. 1 Arm DB Row 3x12 E,,. 4a. DB Incline Curls 2x20,. 4b. Tricep Extensions 2x20,. 4c. Reverse Hyper 2x20,. 4d. S-B Roll-outs 2x20,. 5. CONDITIONING IBUR SEMO BASKETBALL STRENGTH TRAINING
WEEK TWO MONDAY LIFTING SETS/REPS 2. Squat 4x8,,.. 3a. DB Incline Press 3x12,,. 3b. Lat Pulldown 3x12,,. 3c. DB Walking Lunges 3x8 E,,. 4. Hypers 2x20 E,, 5. Hanging Knee Tucks 2x20,, 6. CONDITIONING IBUR May TUESDAY LIFTING SETS/REPS 1a. Sit-ups 3x15,,. 1b. Side Crunch 3x15 E,,. 1c. Bikes 3x15 E,,. 1d. Supermans 3x15,,. 1e. Pushdowns 3x15,,. 1f. DB Curls 3x15,,. 1g. Lateral Raise 3x15,,. 2. 1.5 Mile Run Record Time WEDNESDAY LIFTING SETS/REPS 1. Box Jumps 5x3,,,,, 2a. Bench Press 4x8,,,, 2b. Yates Row 4x8,,,, 3a. Partner Hamstring 2x15,, 3b. DB Shrugs 2x15,, 3c. Leg Curls 2x15,, 4. Front/Side Bridge 2x30s E,, THURSDAY LIFTING SETS/REPS 1a. Plate Front Raise 3x12,,. 1b. Seated Plate Twist 3x12 E,,. 1c. Plate Toe Touch 3x12,,. 1d. Supermans 3x12,,. 1e. Plate Bent Over Row 3x12,,. 1f. S-L Hip Extensions 3x12 E,,. 1g. Pushdowns 3x12,,. 2. Cardio (keep HR between 110-130) 1x30 minutes FRIDAY LIFTING SETS/REPS 2. Squat or Leg Press 4x8,,.. 3a. DB Decline Press 3x12,,. 3b. 1 Arm DB Row 3x12 E,,. 4a. DB Incline Curls 2x20,. 4b. Tricep Extensions 2x20,. 4c. Reverse Hyper 2x20,. 4d. S-B Roll-outs 2x20,. 5. CONDITIONING IBUR SEMO BASKETBALL STRENGTH TRAINING WEEK THREE MONDAY LIFTING SETS/REPS May
2. Squat 4x8,,.. 3a. DB Incline Press 3x12,,. 3b. Lat Pulldown 3x12,,. 3c. DB Walking Lunges 3x8 E,,. 4. Hypers 2x20 E,, 5. Hanging Knee Tucks 2x20,, 6. CONDITIONING IBUR TUESDAY LIFTING SETS/REPS 1a. Sit-ups 3x15,,. 1b. Side Crunch 3x15 E,,. 1c. Bikes 3x15 E,,. 1d. Supermans 3x15,,. 1e. Pushdowns 3x15,,. 1f. DB Curls 3x15,,. 1g. Lateral Raise 3x15,,. 2. 1.5 Mile Run Record Time WEDNESDAY LIFTING SETS/REPS 1. Box Jumps 5x3,,,,, 2a. Bench Press 4x8,,,, 2b. Yates Row 4x8,,,, 3a. Partner Hamstring 2x15,, 3b. DB Shrugs 2x15,, 3c. Leg Curls 2x15,, 4. Front/Side Bridge 2x30s E,, THURSDAY LIFTING SETS/REPS 1a. Plate Front Raise 3x12,,. 1b. Seated Plate Twist 3x12 E,,. 1c. Plate Toe Touch 3x12,,. 1d. Supermans 3x12,,. 1e. Plate Bent Over Row 3x12,,. 1f. S-L Hip Extensions 3x12 E,,. 1g. Pushdowns 3x12,,. 2. Cardio (keep HR between 110-130) 1x30 minutes FRIDAY LIFTING SETS/REPS 2. Squat or Leg Press 4x8,,.. 3a. DB Decline Press 3x12,,. 3b. 1 Arm DB Row 3x12 E,,. 4a. DB Incline Curls 2x20,. 4b. Tricep Extensions 2x20,. 4c. Reverse Hyper 2x20,. 4d. S-B Roll-outs 2x20,. 5. CONDITIONING IBUR SEMO BASKETBALL STRENGTH TRAINING WEEK FOUR MONDAY LIFTING SETS/REPS 2. Squat 4x8,,.. 3a. DB Incline Press 3x12,,. May 30 - Ju
3b. Lat Pulldown 3x12,,. 3c. DB Walking Lunges 3x8 E,,. 4. Hypers 2x20 E,, 5. Hanging Knee Tucks 2x20,, 6. CONDITIONING IBUR TUESDAY LIFTING SETS/REPS 1a. Sit-ups 3x15,,. 1b. Side Crunch 3x15 E,,. 1c. Bikes 3x15 E,,. 1d. Supermans 3x15,,. 1e. Pushdowns 3x15,,. 1f. DB Curls 3x15,,. 1g. Lateral Raise 3x15,,. 2. 1.5 Mile Run Record Time WEDNESDAY LIFTING SETS/REPS 1. Box Jumps 5x3,,,,, 2a. Bench Press 4x8,,,, 2b. Yates Row 4x8,,,, 3a. Partner Hamstring 2x15,, 3b. DB Shrugs 2x15,, 3c. Leg Curls 2x15,, 4. Front/Side Bridge 2x30s E,, THURSDAY LIFTING SETS/REPS 1a. Plate Front Raise 3x12,,. 1b. Seated Plate Twist 3x12 E,,. 1c. Plate Toe Touch 3x12,,. 1d. Supermans 3x12,,. 1e. Plate Bent Over Row 3x12,,. 1f. S-L Hip Extensions 3x12 E,,. 1g. Pushdowns 3x12,,. 2. Cardio (keep HR between 110-130) 1x30 minutes FRIDAY LIFTING SETS/REPS 2. Squat or Leg Press 4x8,,.. 3a. DB Decline Press 3x12,,. 3b. 1 Arm DB Row 3x12 E,,. 4a. DB Incline Curls 2x20,. 4b. Tricep Extensions 2x20,. 4c. Reverse Hyper 2x20,. 4d. S-B Roll-outs 2x20,. 5. CONDITIONING IBUR
y 9-13
16-20 23-27
June 3