Our movements stayed the same from last week. We'll show the sets/ reps variation from last week by separating them with a / they will also be bolded Day one week five 1. Seated abductions w/ doubled mini band - 80 total/ 100total 2. TKE - on 6" box - 80 total / 100 total 3. Belt Squat Box Squat vs 2 set of Bands - 6x2 - @1 plate/side. 4. Groni Sissy Squats - 3x15 5. Groiners w/ 2 orange bands - 60 total / 80 total 6. Straight Leg sit ups - 3x20 / 4x20 7. Reverse Hyper - 3x15 - 2 plates/side / 3x20 8. Wide Grip Lat Pulldown - 3x10 / 3x20 - stretch/ traction at top. Scap depression then pull each rep. 9. Banded prone hamstring curls - 3x20/ 80 total 10. Dick Hartzel banded hip mobility- 20 reps on each position (hamstring, groin, glut, hip flexor). These are also done post practice. 10. we also do the X-wife on those who want to do it Day two week five 1. External Rotations - 50 total / 60 total 2. speed bench vs ultra minis - 6x3@ 30% 3. overhead med ball slam - 3x5 / 4x5 The rest are done in any order. 4. DB floor press 3x15 / 3x20 5.T- bar Row OR Hammer Row to stomach - 3x10/ 3x12 6. Chest supported Y raise w/ palms down - 3x12 /3x15 7. DB side bend - 4x20 8. Banded bis and tris - 3x fail
Men's Basketball 4 Weeks Out From Conference Championships
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