# The program for basketball players

## Tuesday (pull)

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

### Workout

- 3 × 0-5 Negative Pull-Up
- 3 × 0-8 Inverted Row
- 3 × 0-10 Scapular Pull-Up
- 3 × 0-30s Dead Hang
- 3 × 0-45s Hollow Body Hold


## Thursday (treadmill)

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

### Workout

- 1 × 5min Walking - Treadmill
- 6 × 1-30s Running - Treadmill
- 1 × 5min Walking - Treadmill
- 3 × 0-30s Dead Hang
- 3 × 0-45s Hollow Body Hold


## Rest days

Hollow Body Hold · Dead Hang · Scapular Pull-Up

### Workout

- 3 × 1-45s Hollow Body Hold
- 3 × 1-30s Dead Hang
- 3 × 1-10 Scapular Pull-Up


## Monday (push)

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

### Workout

- 3 × 1-8 Push-Up (Decline)
- 3 × 1-12 Push-Up (Diamond)
- 3 × 1-8 Pike Push-Up
- 3 × 1-5 Planche Push-Up (Pseudo)
- 3 × 45s Hollow Body Hold
- 3 × 30s Dead Hang


## Wednesday (legs)

Bodyweight Squat · Split Squat (Bulgarian)

### Workout

- 3 × 1-15 Bodyweight Squat
- 3 × 1-10 Split Squat (Bulgarian)
- 3 × 1-12 Lunge (Walking)
- 3 × 1-20s Lunge
- 3 × 0-30s Dead Hang
- 3 × 0-45s Hollow Body Hold


## Friday (pull)

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

### Workout

- 3 × 1-5 Negative Pull-Up
- 3 × 1-5s Chin Up Hold
- 3 × 1-8 Inverted Row
- 3 × 1-30s Dead Hang
- 3 × 1-45s Hollow Body Hold