WOMEN'S BASKETBALL

Lots Of Shoulder Mobility & Stretching After The Web Site Warm Up...

POWER WORK: 
1. Jump Rope
a.) 90 Seconds on TWO FEET
b.) 45 Seconds on EACH FOOT
c.) REST 60 SECONDS BETWEEN A and B - Repeat 2 Times

2. Standing Long Jumps (Consecutive Jumps This Time)
5 Sets of 3 Jumps In A Row (Use something to gauge how far you jumped... Jump further each set)

STRENGTH: 
Standing Barbell PUSH PRESS (Use A Hard Leg/Hip Drive)
4 Sets of 5 Reps
* Use Your BAR Push Press Number Under the WBB Page
** Follow These %'s... 50%, 60%, 70%, 80% - Be Mindful Of Your Low Back & Pull Your Head Thru

GYMNASTICS STRENGTH: 
Strict Chest To Bar Pull Ups
3 Sets of 10 Reps (Try To Go Unbroken... All In A Row With No Major Pauses Top Or Bottom)

ASSISTANCE STRENGTH: 
DB Bench Press
2 Sets of 8 Reps (20-25's Right Away)
SS w/
Off Bench Hold w/ Side Crunch (Take Position In Video, But Add Crunch From Side To Side)
2X15 Reps EACH Side
SS w/
Ankle Mobility Work
- Try This One Out - Click HERE

CONDITIONING: 
400m Run's (OR Just Run As Far As Possible In 2 Minutes)
* Every 3:30 Start A New One *
6 ROUNDS - Goal Is Consistency... Break 90 Seconds Or Faster If You Can