5/12/2019 My Workout | STACK Members

BASKETBALL - SMALL FORWARD

IMPORTANT NOTICE
You have 72 hours to experiment with your settings before your workout choices are locked in 02 23 54 36
forever. DAY HOUR MIN SEC
If you're interested in multiple workouts, whether it's other positions, sports, or seasons, you
should check out STACK MVP+. It o ers unlimited custom workouts and for a limited time,
you can try it for 30 days for just one dollar.
Reset Workout
Read More about STACK MVP+ (/go/membership-trial/o er?
utm_source=tab-edit-workout)

MULTI DIRECTIONAL
Jump Rope Series

Exercise Sets Reps Duration Distance Rest

Jump Rope 1 1 2:00

Overhead Lunge and Press 1 20

Jump Rope Double Under 1 1 2:00

Push-Up Rotation 1 10

Split Jump 1 5

General Mobility

Exercise Sets Reps Duration Distance Rest

Alternate Leg Lowers 1 10

Bodyweight Hip Bridge 1 10

Straight-Leg Raise 1 10

Windshield Wipers - Single Leg 1 10

Trunk Circle 1 5

Trunk Rotations (Tall and Flexion) 1 5

Single-Leg Squat 1 5

Movement Preparation

Exercise Sets Reps Duration Distance Rest

Side Slide w/ Arm Swing 2 1 10 yards

Lateral Skip 2 1 20 yards

Lunge Lateral 1 5

Lunge Crossover 1 5 10 yards

https://members.stack.com/product/personalized-workout/home 1/2
5/12/2019 My Workout | STACK Members

Exercise Sets Reps Duration Distance Rest

Carioca Small Step 2 1 20 yards

Backward Run 1 1 20 yards

Lateral Gallop - Left 1 1 20 yards

Lateral Gallop - Right 1 1 20 yards

Elbow to Ankle Lunge 1 1 10 yards

Quad Stretch 1 1 10 yards

Leg Cradle Walking 1 1 10 yards

Straight-Leg March 1 1 10 yards

Carioca Quick Step 1 1 20 yards

Multi Directional

Exercise Sets Reps Duration Distance Rest

Plank 2 1 0:30

Hurdle Hexagon- Double Leg 1 3

Speed Ladder- Single-Leg Lateral Hop 1 3

Speed Ladder- Ali Shu e 3 1

Speed Ladder- Base Rotation Lowering 4 1

Speed Ladder- Forward Diagonal Shu e 4 1

Speed Ladder- Backward Diagonal 4 1

Shu e

Speed Ladder- Backward Crossover 4 1

Diagonal Shu e

Box Drill 3 2

https://members.stack.com/product/personalized-workout/home 2/2