Basketball Workout Plan

Stabilization

  • intermediate level
  •  

The goal of core stabilization training is to increase dynamic postural control, improve muscle length-tension relationship (LTR) and improve intrinsic stabilization of the lumbo-pelvic-hip complex to allow for the expression of functional strength. This phase of training involves gearing the acute training variables toward STRENGTH-ENDURANCE ADAPTATIONS: REPS: 12-25 SETS: 2-3 INTENSITY: 50-70% VOLUME: 36-75 REP TEMPO: 3/2/1 (eccentric/isometric/concentric) REST INTERVAL: 30-60 seconds. The exercise should ONLY be performed with ideal posture and should be stopped when your client’s structural integrity is compromised.

Day 1

This daily workout contains 14 activities, you'll be doing the following activities:

Prone cobra on stability ball with dumbbells
Sets: 3 Reps: 12

Thoracic extension foam roller (SMR)
Sets: 2 Reps: 2

Forward box jump on single leg
Sets: 3 Reps: 8

Swiss ball leg curl (hamstring)
Sets: 3 Reps: 12

Standing dumbbell shoulder press
Sets: 3 Reps: 12

Incline dumbbell press
Sets: 3 Reps: 12

Gastroc soleus stretch with foam roller (SMR)
Sets: 2 Reps: 2

Kneeling latissimus dorsi ball stretch
Sets: 2 Reps: 3

Prone stability ball dumbbell row
Sets: 3 Reps: 12

Standing adductor stretch
Sets: 2 Reps: 3

Kneeling stability ball chest and shoulder stretch
Sets: 3 Reps: 3

Side lunge to balance
Sets: 3 Reps: 10

Single leg Romanian deadlift
Sets: 3 Reps: 12

Lying hip flexor stretch table (assisted, contract-relax)
Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

This daily workout contains 14 activities, you'll be doing the following activities:

Prone cobra on stability ball with dumbbells
Sets: 3 Reps: 12

Thoracic extension foam roller (SMR)
Sets: 2 Reps: 2

Forward box jump on single leg
Sets: 3 Reps: 8

Swiss ball leg curl (hamstring)
Sets: 3 Reps: 12

Standing dumbbell shoulder press
Sets: 3 Reps: 12

Incline dumbbell press
Sets: 3 Reps: 12

Gastroc soleus stretch with foam roller (SMR)
Sets: 2 Reps: 2

Kneeling latissimus dorsi ball stretch
Sets: 2 Reps: 3

Prone stability ball dumbbell row
Sets: 3 Reps: 12

Standing adductor stretch
Sets: 2 Reps: 3

Kneeling stability ball chest and shoulder stretch
Sets: 3 Reps: 3

Side lunge to balance
Sets: 3 Reps: 10

Single leg Romanian deadlift
Sets: 3 Reps: 12

Lying hip flexor stretch table (assisted, contract-relax)
Sets: 3 Reps: 10

Day 4

Rest day!

Day 5

This daily workout contains 14 activities, you'll be doing the following activities:

Prone cobra on stability ball with dumbbells
Sets: 3 Reps: 12

Thoracic extension foam roller (SMR)
Sets: 2 Reps: 2

Forward box jump on single leg
Sets: 3 Reps: 8

Swiss ball leg curl (hamstring)
Sets: 3 Reps: 12

Standing dumbbell shoulder press
Sets: 3 Reps: 12

Incline dumbbell press
Sets: 3 Reps: 12

Gastroc soleus stretch with foam roller (SMR)
Sets: 2 Reps: 2

Kneeling latissimus dorsi ball stretch
Sets: 2 Reps: 3

Prone stability ball dumbbell row
Sets: 3 Reps: 12

Standing adductor stretch
Sets: 2 Reps: 3

Kneeling stability ball chest and shoulder stretch
Sets: 3 Reps: 3

Side lunge to balance
Sets: 3 Reps: 10

Single leg Romanian deadlift
Sets: 3 Reps: 12

Lying hip flexor stretch table (assisted, contract-relax)
Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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