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Questions? www.StrengthCoachAmanda.com _coachamanda_ 2a) DB Bent Over Row Hold into Reps WEEK 1: 3 x 20-seconds 30-seconds WEEK 2: 3 x 20-seconds 45-seconds WEEK 3: 3 x 20-seconds 60-seconds 2b) MB Weighted Supine Glute Bucks WEEK 1: 3 x :30-seconds each side WEEK 2: 3 x :45-seconds each side WEEK 3: 3 x :60-seconds each side 2c) Supine Lying Butterfly Stretch WEEK 1: 3 x 30-seconds...

Questions? www.StrengthCoachAmanda.com _coachamanda_ 1a) DB Reverse Lunge to Knee Punch finish with PowerSkip Height WEEK 1: 3 x 20-seconds each side 4reps WEEK 2: 3 x 30-seconds each side 6reps WEEK 3: 3 x 45-seconds each side 8reps 1b) Plank Knee to Opposite Elbow WEEK 1: 3 x 30-seconds WEEK 2: 3 x 45-seconds WEEK 3: 3 x 60-seconds 1c) TB 2 Lateral Shuffles and Back WEEK 1: 3 x 30...

Questions? www.StrengthCoachAmanda.com _coachamanda_ 3a) Medicine Ball Pushups WEEK 1: 3 x 30-seconds WEEK 2: 3 x 45-seconds WEEK 3: 3 x 60-seconds 3b) Depth Jump to Long Jump WEEK 1: 3 x 8 WEEK 2: 3 x 10 WEEK 3: 3 x 12 3c) RB Athletic Stance Overhead Rips WEEK 1: 3 x :20-seconds each side WEEK 2: 3 x :30-seconds each side WEEK 3: 3 x :45-seconds each side

Questions? www.StrengthCoachAmanda.com _coachamanda_ 2a) Pullup Hold WEEK 1: 3 x 30-seconds WEEK 2: 3 x 45-seconds WEEK 3: 3 x 60-seconds 2b) RB Diagonal Pullaparts WEEK 1: 3 x 20-seconds each side WEEK 2: 3 x 30-seconds each side WEEK 3: 3 x 45-seconds each side 2c) Pressups WEEK 1: 3 x 30-seconds WEEK 2: 3 x 45-seconds WEEK 3: 3 x 60-seconds

Questions? www.StrengthCoachAmanda.com _coachamanda_ 1a) Single Arm DB Squats WEEK 1: 3 x 20-seconds each side WEEK 2: 3 x 30-seconds each side WEEK 3: 3 x 45-seconds each side 1b) Core Bridge Opposites WEEK 1: 3 x 30-seconds WEEK 2: 3 x 45-seconds WEEK 3: 3 x 60-seconds 1c) TB Long Jump to TB Vert Jump WEEK 1: 3 x 3 WEEK 3: 3 x 5 WEEK 3: 3 x 7

Questions? www.StrengthCoachAmanda.com _coachamanda_ 3a) DB Shoulder Press Standing WEEK 1: 3 x 30-seconds WEEK 2: 3 x 45-seconds WEEK 3: 3 x 60-seconds 3b) Euro-Step to Vertical Jump WEEK 1: 3 x 5e WEEK 2: 3 x 6e WEEK 3: 3 x 7e 3c) Prone Hands Behind Head WEEK 1: 3 x 30-seconds WEEK 3: 3 x 45-seconds WEEK 3: 3 x 60-seconds

Questions? www.StrengthCoachAmanda.com _coachamanda_ 2a) DB Bent Over Row Combo WEEK 1: 3 x 30-seconds WEEK 2: 3 x 45-seconds WEEK 3: 3 x 60-seconds 2b) Weighted Supine Glute Bucks WEEK 1: 3 x :30seconds each side WEEK 2: 3 x :45seconds each side WEEK 3: 3 x :60seconds each side 2c) Single Leg Kneeling First Baseman Stretch WEEK 1: 3 x 30seconds each side WEEK 2: 3 x 45seconds each ...

Questions? www.StrengthCoachAmanda.com _coachamanda_ 1a) DB Walking Lunges BW Split Squat Jumps WEEK 1: 3 x 30-seconds 10reps WEEK2: 3 x 45-seconds 10reps WEEK 3: 3 x 60-seconds 10reps 1b) Alternating V-Ups WEEK 1: 3x10e WEEK 2: 3x12e WEEK 3: 3x15e 1c) Single Leg Balance Eyes Closed WEEK 1: 3 x 30-seconds each side WEEK 2: 3 x 45-seconds each side WEEK 3: 3 x 60-seconds each side

Questions? www.StrengthCoachAmanda.com _coachamanda_ 3a) Closegrip Pushups WEEK 1: 3 x 30-seconds WEEK 2: 3 x 45-seconds WEEK 3: 3 x 60-seconds 3b) Depth Jump to Vertical Jump WEEK 1: 3 x 8 WEEK 2: 3 x 10 WEEK 3: 3 x 12 3c) RB SL Kneeling High to Low Chops WEEK 1: 3 x 30-seconds each side WEEK 2: 3 x 45-seconds each side WEEK 3: 3 x 60-seconds each side

Questions? www.StrengthCoachAmanda.com _coachamanda_ 2a) Chinup Negatives WEEK 1: 3x3 WEEK 2: 3x5 WEEK 3: 3x7 2b) RB Pullaparts WEEK 1: 3 x 30-seconds WEEK 2: 3 x 45-seconds WEEK 3: 3 x 60-seconds 2c) Child’s Pose WEEK 1: 3 x 30-seconds WEEK 2: 3 x 45-seconds WEEK 3: 3 x 60-seconds

Questions? www.StrengthCoachAmanda.com _coachamanda_ 1a) DB Squats DB Long Jumps 3 x 30-seconds 3reps 3 x 45-seconds 3reps 3 x 60-seconds 3reps 1b) Core Bridge Knee to Elbow WEEK 1: 3 x 30-seconds WEEK 2: 3 x 45-seconds WEEK 2: 3 x 60-seconds 1c) TB Clamshells WEEK 1: 3 x 30-seconds each side WEEK 2: 3 x 45-seconds each side WEEK 3: 3 x 60-seconds each side

Basketball Off-Season Workout 2B 2/3

Basketball Off-Season Workout 2B 1/3

Basketball Off-Season Workout 2A 3/3

Basketball Off-Season Workout 2A 1/3

Basketball Off-Season Workout 2A 2/3

Basketball Off-Season Workout 1B 1/3

Basketball Off-Season Workout 1B 2/3

Basketball Off-Season Workout 1B 3/3

Basketball Off-Season Workout 1A 3/3

Basketball Off-Season Workout 1A

Basketball Off-Season Workout 1A

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