Week FOUR: Day 4
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)
Low dribble figure-8s to the R
Low dribble figure-8s to the L
Standing hamstring stretch - R
Standing hamstring stretch - L
Side lunge ball wraps - R
Side lunge ball wraps - L
Ball-to-ground squat jumps
Deep squat groin stretch
Pistol Pete BTL ball slams
Basketball push-ups
Dribble sit-ups R hand
Dribble sit-ups L hand
The 1st Half: Push-ups/Pull-ups
First superset: 4 sets
Feet elevated push-ups x 25 reps
Feet elevated lying pull-up (inverted row) x 25 reps
Second superset: 3 sets
Bench plyo push-ups x 20 reps
Sitting pull-up x 15 reps
Third superset: 3 sets
Dive bomber push-ups x 15 reps
Band-assisted pull-ups x 10 reps
Fourth superset: go to failure, record your results, THEN DO IT AGAIN! 2 sets each!!!
Close-hand push-ups
Close-hand pull-ups
Fifth superset: go to failure, record your results, THEN DO IT AGAIN! 2 sets each!!!
Slow negative, explode (plyo) push-ups
Slow negative pull-ups; step up to pull-up position, slowly lower down
10-count on the way down, then explode up (clap or push off the ground if you can)
You can go to your knees when you explode up if needed.
Halftime: Core work
(See Round 1 Halftime post for details)
30 seconds each exercise.
Plank hold
Cobra stretch
Plank toe-touches
Downward dog
Plank shoulder taps
Crunches
Hollow hold
Bicycle crunches
V-ups
Flutter kicks
The 2nd Half: 1 mile run
Just what it says…Run at least one mile.
Time your run, write down your time, and try to beat it next week!!!
