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Basketball specific routine. Full body focusing on gaining vertical jump. Basketball training on tuesdays and Wednesdays and a basketball game on weekends (Saturday or Sunday).
Abs are done at home or gym, depending on the time available that day.
Plank
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3x1 reps |
rest: 20s
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Crunch
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3x40 reps |
rest: 10s
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Oblique Crunch
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3x15 reps |
rest: 10s
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Oblique Crunch
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3x15 reps |
rest: 10s
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Air Bike
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3x20 reps |
rest: 10s
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Indoor Cycling
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0x0 reps |
rest: 10s
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Barbell 1/2 Squat
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4x8 reps |
rest: 90s
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Dumbbell Calf Raise
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3x8 reps |
rest: 60s
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Barbell Clean Deadlift
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4x8 reps |
rest: 90s
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Hack Squat
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4x8 reps |
rest: 90s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 60s
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Glute Kickback
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3x12 reps |
rest: 60s
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Indoor Cycling
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1x1 reps |
rest: 10s
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Push-Up
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4x8 reps |
rest: 90s
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Barbell Rear Tricep Extension
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4x8 reps |
rest: 90s
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Machine Bench Press
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4x8 reps |
rest: 90s
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Cable Tricep Pushdown (Rope)
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4x8 reps |
rest: 90s
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Machine Fly
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4x8 reps |
rest: 90s
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Dumbbell Bench Press
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4x8 reps |
rest: 90s
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Plank
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3x1 reps |
rest: 20s
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Crunch
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3x40 reps |
rest: 10s
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Oblique Crunch
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3x15 reps |
rest: 10s
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Oblique Crunch
|
3x15 reps |
rest: 10s
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||
Air Bike
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3x20 reps |
rest: 10s
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Indoor Cycling
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1x1 reps |
rest: 10s
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Barbell 1/2 Squat
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4x8 reps |
rest: 90s
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Dumbbell One-Arm Front Raise
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4x8 reps |
rest: 90s
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Barbell Calf Raise
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4x8 reps |
rest: 90s
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Barbell Lunge
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4x8 reps |
rest: 90s
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Dumbbell Lateral Raise (Prone)
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4x8 reps |
rest: 90s
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Barbell Clean Deadlift
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4x8 reps |
rest: 90s
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Dumbbell Lateral Raise
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4x8 reps |
rest: 90s
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Plank
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3x1 reps |
rest: 20s
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Crunch
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3x40 reps |
rest: 10s
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Oblique Crunch
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3x15 reps |
rest: 10s
|
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Oblique Crunch
|
3x15 reps |
rest: 10s
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Air Bike
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3x20 reps |
rest: 10s
|
Indoor Cycling
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1x1 reps |
rest: 10s
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Machine Assisted Pull-Up
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4x8 reps |
rest: 90s
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Dumbbell Alternating Bicep Curl
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4x8 reps |
rest: 90s
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Cable V Bar Pulldown
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4x8 reps |
rest: 90s
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Dumbbell Concentration Curl
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4x8 reps |
rest: 90s
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Cable Seated Row
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4x8 reps |
rest: 90s
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Indoor Cycling
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1x1 reps |
rest: 20s
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