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Summer Workouts
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Week 5
July
1
, 2013 to July
7
, 2013
Weightlif
ting (
1
day
)
Exercise
Day 1
Set 1
Set 2
Set 3
Wood Choppers
5 reps
5 reps
Pushups
25
25
Stationary Lunges
12 reps
12 reps
12 reps
1 Arm Dumbbell Row
12 reps
12 reps
12 reps
Dumbbell Shoulder Press
12 reps
12 reps
12 reps
Bicep Curls
12 reps
12 reps
12 reps
Sit-ups - 150
50
50
50
Planks
1 minute
1 minute
1 minute
Conditioning (
1
day)
Conditioning
Day 1
Dynamic Warm-up
Jump Rope
30 seconds each
Quickfeet
Lateral Quickfeet
Ali Shuffle
Double Jumps
Hurdle Step
45 minute any Cardio
Cool Down Routine
Weekly Shooting Goal
s
Shot
Weekly Goal
Jump Shots
250
3 Point Jump Shots
100
Free Throws
100