At the request of our attendees, the Backyard Workout Series was created. The workouts are designed to be used by our attendees at home, between training sessions. You can print out the three individual workouts by going to Forms (located at the top of this page) and selecting Flyers, Forms & Handouts.

Backyard Workout #1

 Warm Up:  (Stretch first)

1. 20 burpees

2. 50 jumping jacks

3. 30 mountain climbers

Core: (Twice through)

1. 15 supermans

2. 30 toe reaches

3. 60 second Plank

4. 45 second Side Plank (each side)

5. 20 sit ups

Agility: (Find line)

1. 30 seconds- front/back over line
2. 30 seconds- left/right over line

3. 30 seconds- right/left/right/left over line

Legs: (3 times through)

1. 30 Walking Lunges

2. 20 Body weight squats

3. 30 second Wall sit

4. 40 Calf raises

Arms: (3 times through)

1. 20 Pushups (or pushup crossovers)

2. 20 Triceps dips

3. 12 each arm-Biceps Curls (use cans, weights, water bottle etc)

4. Arm circles (do not drop in between) 

          a.  30 seconds forward circles

          b.  30 seconds backward circles

          c.  30 seconds jumping jack arms

Basketball:

1. 50 1 hand form shots same release

2. 1 minute two ball dribbling

3. Enhance move do one move 20 times over at game speed

4. 20 free throws

 Backyard Workout #2

Warm Up:  (Stretch first)

1. 20 minute run

Core: (Twice through)

1. 15 V- ups

2. 30 ankle grabs

3. 60 second Plank

4. 45 second Side Plank with dip (each side)

5. 20 crunches

Speed: (easy: flat surface, hard: hill)

1. 15 second sprint (4 times)

Legs: (3 times through)

1. 20 Suitcase squats (water bottle next to foot, lift, switch hands, place down  opp foot)

2. 20 Body weight squats to chain

3. 25 Split lunges each leg(stay in lunge and pulse-tiny bounce)

4. 40 Calf raises

Arms: (3 times through)

1. 20 Pushups (or pushup crossovers)

2. 20 Triceps dips (chair)

3. Overhead press (with cans or water bottles- both arms at same time)

4. Bear crawl

5. Crab walk

Basketball

1. 50 1 hand form shots same release

2. 1 minute two ball dribbling

3. Enhance move do one move 20 times over at game speed

4. 20 free throws
   

Backyard Workout #3 (Explosive)

Warm Up:  (Stretch first)

1. High Knees

2. Butt kicks

3. Frankenstein kicks

4. Elephant walks

5. Karaoke (L/R)

Explosive Plyometrics: (TWICE THROUGH)

1. Switch kicks (1 minute)

2. Jumping jacks  (1 minute)

3. High knees (1 minute)

4. Tuck jumps (1 minute)

5. Burpees (1 minute)

6. Pushups (1 minute)

7. Plank one minute)

8. Hop-Scotch feet (out, in, out, in) (1 minute)

Basketball:

1. 50 1 hand form shots same release

2. 1 minute two ball dribbling

3. Enhance move do one move 20 times over at game speed

4. 20 free throws

 

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