FRISKIS CONDITIONING

6.10.2020
Today most of exercises are related to Specific Demands-movement in basketball
or functional movements

- Number of sets & repetitions/time will appear below in each gap

- You organise yourself. In pairs, individually
- Any doubts I ll be there.

- WEIGHT CONTROL
Push Ups OVER FITBALL + BACK
TRX

3 sets x 10 repetitions
Single Leg Balance (Hip flexion) +
Shoulder Press with dumbell

3 sets x 6 repetitions each leg - arm

Medicine Ball Dribbling + CORE + Band

Hammer with dumbells

Triceps with dumbells

3 sets x 10 repetitions each arm & exercise

Lateral Slides with bands

30 seconds each x 3 sets (switching sides

constantly)

Decelerations with bands

30 seconds x 3 sets
30 seconds HIIT over STEP (Up & Down
from Step)

(30 seconds x 2 sets)

Single leg squat with Fitball On back

8 repetitions x 3 sets
CORE

In pairs, HOLDING LEGS AND

LEAVING ONE each time

10 repetitions (2 sets)
Dynamic Side plank (2 sets x 12
repetitions each side). Up & Down the hip
Mountain Climber

30 seconds x 2 sets

Row plank with dumbells

30 seconds x 2 sets