Basketball Training XII

RE was on a sabbatical to the Windy City for a few enjoying the sights and sounds. Thursday was a running day (speed emphasis) and today was ME Lower. Apparently the rest did her good...

Warmups
Free squat: work up to 135 x5, 160 x3, 175 x5 (using a variation of the 5-3-1 program) A VERY nice PR for her!
Bulgarian split squat: 3x6/ 12, 15, 20
45* Reverse hyper with short straps: 4x8/ 90, 160, 190, 220(!)
Med ball circut: Russian twist x 30 seconds, Rotational sit-ups x10, Toe touches x10, rest and repeat 3x
Prowler w/ 90-pounds 8 x30 yds.

She is in an informal squat contest with a teammate of hers who calls her questioning her training (what are you doing now? how much? etcetera). RE doesn't let on much as to her progress but the other girl should have have her hands full when they return to school!

AA, my other basketball client is doing well too. She is making steady progress and it is nice to see. Today she did a DE Lower.

Warmups, followed by some specific drills aimed at knee pre-hab.
Box jumps: 26.5" x2, 28.5" x2, 30.5" x2, 31" x2, 31.5" x2, 32" x2, 32.5" miss
Dumbbell swings (off boxes): 4x6/ 30, 35, 35, 40
Glute ham raises: 3x10
45* Reverse hyper w/ short straps: 4x6/ 90, 110, 130, 140
Hanging leg raises 3x6, DB crunches on a stability ball 3x8/ 10, 25, 35, Draw-ins 3x10 seconds

The main focus with her has been posterior chain strength, core strength and the aforementioned knee drills. She has responded very well in the short time we have had together. Which unfortunately is all we have but from what I have seen and the feedback I get from her leads me to believe that we are making positive steps. I have said this before and I will say it again (and again), I am lucky to work with the type of student-athletes I work with. It makes my job that much easier and that much more pleasant. These are high quality young people and I am proud to be associated with them.

And since we are dedicating this one to the ladies, CDub was in the house again (that girl tours. She is always going somewhere, making the most of her summer!) Today was a DE Upper for her.

Warmups
Push-ups (on the Smith machine...'cause besides being a coat rack that is about all it is good for) 4x10-12 with her feet on a box
Lat pulldowns (H-bar) 4x 12/ 40, 50, 60, 70 x8 Supersetted with Rear delts (on the pec deck) 4x12/ 30, 40, 50, 60 x8
One-arm DB side raises: 4x12-15+/ 10-pounds (30 seconds rest between sets)
Tate presses 3x10-15/ 15, 17.5, 20 Supersetted with Seated incline DB curls 3x8-10/ 10, 12, 15
Overhead crunches 4x12 Supersetted with Side bends 3x8-10

Beware Strong (her) Women!,
Ed T.