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Free Basketball Training & Workouts

September: Week 1 – Day 1

Jump Squat 4 x 5

Split Squat 4 x 10 each leg

Single-leg Swissball Hamstring Curl 4 x 10 each leg

Push-up 4 x 10

One-arm Bent Over Row 4 x 10 each arm

Shoulder Press 4 x 10

Side-to-Side Pull-up 4 x 10

Bicycle Sit-ups 4 x 20

4-point Plank 4 x 60 seconds