SimpleGrind 3x3 Women's Basketball

--3+1 AA--
Day 2&5

Warm-up

Shoulder, core, hip activation

Hip/ankle mobility

Strength
2x15/3x12/3x10/2x8
3-0-x Tempo

RFESS
1-arm db Bench Press

SL RDL
Renegade Row

SL Hip Thrust
SL Wtd. Sit-ups

Lateral lunge
Copenhagen Plank

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Plyo (10m each)

Forward/backward/side L&R pogos

Back turn pogos
Double contact lateral bound
Double contact diagonal bound
Double contact reverse diagonal bound
High low linear hop

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Mirror drill to sprint 10s on/10s off

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Off days

Day 1&4
Isoms
Circuit 3 rounds, 30s rest in between exercises, 2 min. rest in between sets

Heel elevated split squat iso R - 30s

Heel elevated split squat iso L - 30s
Straight leg hip lift - 30s
Copenhagen plank r - 20s
Copenhagen plank l - 20s
Mountain climbers - 40s

Day 3
30 min. cardio exercise of choice (zone 3)