Longwood University Mens Basketball

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May 8, 2012 - Incline Bench Press. Close Grip Bench Press. 1x10 WU. 1x10 WU. 1RM: 1RM: 1RM: 2x6. 2x5. 3x4. 4x3. Longwood University Mens Basketball.

Longwood University Mens Basketball Day 1: ME Lower Dynamic Warm-up

Box Squat

1

2

3 5 Minutes

1RM: 2x6 4x6

1RM: WU 2x5 75% 5x5

1RM: WU 3x4 80% 4x4

1RM: WU 4x3 85% 3x3 BB Lunge

DB Walking Lunge

Single Leg RDL Weighted Abs Cool-down Day 2: RE Upper Dynamice Warm-up

High Rep. Press

Super Set

Rev. Grip Lat Pulldown Shoulder Circuit DB Hammer Curls Overhead Triceps Ext. High Repetition Abs Cool-down Day 3: DE Lower Warm-up

3x8EL

4x8EL

4x8EL

3x10

3x10

4x10

4x10

3x30

5 Min Static Stretch 1

2

3

Partner Hamstrings Med Ball Abs Cool-down

4

5 Minutes Incline Bench Press 1x10 WU 3xMax Reps 3x10 3x6ea 3x10ea 3x10

Close Grip Bench Press 1x10 WU 3xMax Reps

3x10 3x6ea 3x10ea 3x10

4x10 3x8 ea 4x10ea 4x10

4x10 3x8ea 4x10ea 4x10

3 Minutes

5 Min Static Stretch 1

2

3

4

5 Minutes Depth Jumps

5x5

5x5

6x4

6x4 Lateral Step-Up 4x12 ea 4x12 ea

BB Reverse Lunge

Single Leg

WU 90%

3x8EL

Box Jumps

Box Jumps

4

3x12 ea

3x12 ea

3x8

3x8

3x10 3x50

5 Min Static Stretch

3x10

Day 4: ME Upper Warm-up

1

Super Set

DB Row BB Biceps Curls Cable Triceps Pushdowns High Repetition Abs Cool-down

3

4

5 Minutes Side Toss Chest Toss (wall) 3x10 each 3x :20 1RM: 1RM: WU 2x5 WU 3x4 WU 75% 5x5 80% 4x4 85%

Chest Toss

Overhead Toss

3x10

3x10

MB Throws (For Distance)

Bench Press

2

1RM: 1x8 4x8

1RM: WU 2x6 70% 4x6 3x10ea 3x10ea 3x10

3x10ea 4x10ea 3x10ea 4x10ea 3x10 4x10 200 Reps, Your Choice

4x10ea 4x10ea 4x10

5 Min Static Stretch

Note: If you just can't figure out an exercise, can't get a hold of me, can't find it on the internet, or simply do not have access to the equipment, perform a similar movement! For example, if you do not have the ability to do a "Cable Triceps Pushdown" Any Triceps exercise (Lying DB Trcieps Extensions, Dips, etc.) will work fine!

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