Week ONE: Day 1

The character-trait-of-the-day everyday of this workout is PERSEVERENCE.

Today’s Workout…get after it!

The Warm-up: (See warm-up post for details)

1. Low dribble figure-8s to the R

2. Low dribble figure-8s to the L

3. Standing hamstring stretch - R

4. Standing hamstring stretch - L

5. Side lunge ball wraps - R

6. Side lunge ball wraps - L

7. Ball-to-ground squat jumps

8. Deep squat groin stretch

9. Pistol Pete BTL ball slams

10. Basketball push-ups

11. Dribble sit-ups R hand

12. Dribble sit-ups L hand

The 1st Half: Shoulder and lats focus

(images below demonstrate each exercise)

• Superset

  • 10lb plate full ROM lateral raises x 25 reps

  • Cable external rotation R then L x 25 reps

• Drop set - 3 sets (10-15 rep range)

  • Wide grip Lat pull-down to failure

• Superset - fast up (concentric contraction) then slow down (eccentric contraction) for 2 sets

  • BB Military press x 12-20 rep range

  • Bent over DB row R & L x 12-20 rep range

• Half-century Set - 50 reps total, perform max reps, then pause for a rest and repeat until you reach 50 reps:

  • Smith machine 2-foot calf raises

• Superset for 4 sets all to failure around 10-20 reps

  • DB lateral raise to failure (2 sec hold at top) into Arnold press (same wt) to failure

  • Rope cable machine straight-arm pull-down into leaning rope lat pull-down both to failure
    

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Halftime: Core work

(See Round 1 Halftime post for details)

30 seconds each exercise. 

1. Plank hold

2. Cobra stretch

3. Plank toe-touches

4. Downward dog

5. Plank shoulder taps

6. Crunches

7. Hollow hold

8. Bicycle crunches

9. V-ups

10. Flutter kicks

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The 2nd Half:

Interval training - Stadium stairs or Stairmaster for 10 min

(If you have stairs available, sprint to top, 10 sec rest, jog down)

(If you have a step-mill in your gym do 1-min intervals of high-intensity followed by a minute of slow steps)

1. One min high-intensity sprint

2. One min of low-intensity stepping