Summer Workout Program

Week            Push Ups       Dip               Crunches       Sit Ups          Running Crunches
1                  1 x 25           1 x 15           1 x 25           1 x 25           1 x 50
2                  1 x 25           1 x 25           1 x 25           1 x 25           1 x 50
3                  2 x 25           1 x 35           2 x 25           2 x 25           1 x 60
4                  2 x 25           2 x 25           2 x 25           2 x 25           1 x 60
5                  1 x 50           2 x 30           1 x 50           1 x 50           1 x 65
6                  1 x 50           1 x 60           1 x 50           1 x 50           1 x 65
7                  2 x 25           1 x 60           3 x 25           3 x 25           1 x 70
8                  2 x 50           2 x 35           2 x 35           2 x 35           1 x 70
9                  1 x 100         2 x 35           1 x 75           1 x 75           1 x 75
10                1 x 100         1 x 80           1 x 75           1 x 75           1 x 100

 

push ups - ya'll know how to do that all ready. Builds ur chest and helps u push ur body up.

Dips - get a ledge like a bench thats like 2 feet high. or something. Have ur back to it. Now put ur palms and hands on the ledge but let ur fingers hang over. Then take ur legs and put them straight out, and put them on ur hells. Now bend at the elbows, and come back up. Thats on rep. Increases ur shooting range, and helps ur shot.

crunches - simple, lay on ur back, bend ur knees to about 25 degress. And push ur upper body up about half way. Helps ur drive ur hips up, and turn in the arm or any where else.

Sit ups - get in the same position as crunches but push ur body all the way up. Works out ur hip extensors which pull ur hips up and there for helps u jump higher.,

running crunches - get in the crunch position, and put ur hands behind ur head. Bring ur right arm up and ur left leg and bring them close together. Now do the same with ur left arm and right leg.