# The program for basketball players

## Saturday (treadmill)

Walking · Running · Walking · Scapular Pull-Up · Hollow Body Hold

### Workout

- 1 × 30min Jogging
- 3 × 5 Lateral Raise - Dumbbell
- 3 × 10-12 Wrist Curl (Palms-Down, Seated) - Dumbbell
- 3 × 30s Hollow Body Hold


## Monday (push, tricep)

Push-Up (Decline) · Push-Up (Diamond) · Pike Push-Up · Planche Push-Up (Pseudo) · Hollow Body Hold · Dead Hang

### Workout

- 3 × 6-8 Push-Up
- 3 × 6-8 Push-Up (Diamond)
- 3 × 6-8 Push-Up (Close-Grip) - Dumbbell
- 3 × 5 Lateral Raise - Dumbbell
- 3 × 30s Dead Hang
- 3 × 5 Wrist Curl (Palms-Down, Seated) - Dumbbell
- 3 × 30s Hollow Body Hold


## Tuesday (pull)

Negative Pull-Up · Inverted Row · Scapular Pull-Up · Dead Hang · Hollow Body Hold

### Workout

- 2 × 3 Pull-Up
- 2 × 3 Chin-Up
- 3 × 1-8 Negative Pull-Up
- 3 × 30s Dead Hang
- 3 × 30s Hollow Body Hold


## Wednesday (legs)

Bodyweight Squat · Split Squat (Bulgarian)

### Workout

- 3 × 30s Wall Sit
- 3 × 30s Copenhagen Plank
- 3 × 20-30s Lunge
- 3 × 30s Dead Hang
- 3 × 30s Hollow Body Hold


## Thursday (push)

Walking · Running · Walking · Dead Hang · Hollow Body Hold

### Workout

- 3 × 6-8 Push-Up
- 3 × 6-8 Pike Push-Up
- 3 × 2-3 Planche Push-Up (Pseudo)
- 3 × 5 Lateral Raise - Dumbbell
- 3 × 30s Dead Hang
- 3 × 10-12 Wrist Curl (Palms-Down, Seated) - Dumbbell
- 3 × 30s Hollow Body Hold


## Friday (pull)

Negative Pull-Up · Chin Up Hold · Australian chin up

### Workout

- 3 × 2-3 Pull-Up
- 3 × 2-3 Chin-Up
- 3 × 1-8 Negative Pull-Up
- 3 × 1-5s Chin Up Hold
- 3 × 30s Dead Hang
- 3 × 30s Hollow Body Hold


## Sunday

Hollow Body Hold · Dead Hang · Scapular Pull-Up

### Workout

- 3 × 30s Hollow Body Hold