Off Season Work Outs

Girls Basketball Off Season Work Outs

Monday and Friday

Abs workout - Twisting sit-up, Hanging leg raise.

  

Bench press (8-6-4) Shoulders, chest triceps.

  

Lat pull down (3 x 8) - Latissimus dorsi, biceps, and brachioradialis.

  

Bicep curls - Biceps and forearms.

  

Bar dips (3 x max) - Chest, shoulders, and arms.

  

Squats/Leg press (10-8-6) Hips, hamstrings, quadriceps, groin, and lower back.

  

Hang Cleans (8-6-4) Legs, hips, lower back, upper back, and shoulders.

  

Calf raises (3 x 20) - Ankles, and calves.

  

Wrist curls (3 x25) - Forearm flexors.

  

Wednesday  

Abs workout - Legs in the air sit-ups, bench crunch, side sit-ups.

  

Incline bench press (8-6-4) - Shoulders, chest, triceps, and upper back.

  

Seated lat row  (3 x 8) - Latissimus dorsi, biceps, and brachioradialis.

  

Lateral DB raises (8-6-4) - Deltoid and trapezius.

  

Triceps press downs (3 x 8) - Triceps.

  

Dumbbell curls (3 x 8) - Biceps, and forearms.

 

Squats/ Leg press ( 10-8-6) - Hips, hamstrings, quadriceps, groin, and lower back.

  

High pull downs (8-6-4) - Legs, hips, lower back, upper back, and shoulders.

  

Calve raises ( 3 x 25) - Ankles and calves.

  

Tuesday and Thursday 

Walk for 2 min. @ 3 mile an hour pace.

  

Run for 3 min. @ 6 mile an hour pace.

  

Walk for 2 min. @ 3 mile an hour pace.

  

Run for 3 min. @ 6 mile an hour pace.

 

Do this for 30 min.

  

Extra’s 

Bunny Hops - Perform 2- foot hops forward along a line (20 feet).

  

Single leg bunny hops - Perform 1- foot hops forward along a line, alternate legs (20 feet).

  

Side to side bunny hops - 2- foot hops moving forward and jumping side to side over a line (20 feet).

  

Side to side single leg bunny hops - 1- foot hops moving forward and jumping side to side over a line. Alternating legs (20 feet).

  

Lateral front back hops - Move down a line facing sideways. Jump back and forth over the line as you move laterally down the line (20 feet).

  

Lateral single leg front back hops - Same as above, perform with one leg at a time, do both legs (20 feet).

  

Jump rope - Fast as they can (2 min.), high as they can (4 min.)

 

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Sports and physical fitness activities at Lumen Christi Catholic High School offer a range of opportunities from physical education classes, open gym time, intramural competitions, to varsity sports.

 

 

 

 

 

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