It’s week 4 of the basketball training workout and this week it is also National School Sport Week. Make sure that you take part in some of Alder’s activities, the ‘Bring Sally Up’ challenge is definitely something to have a go at, although it is definitely a challenge. I have included a range of exercises in my workout this week to build muscles throughout your body. Have fun!
Beginner
5 x crunch toe touch
10 x bicycle crunches
5 x inch worms
10 x mountain climbers
5 x pike push ups
20 second side plank (10 second each side)
Repeat this sequence of exercises 3 times with a 2 minute break in between.
Intermediate
10 x crunch toe touch
15 x bicycle crunches
10 x inch worms
20 x mountain climbers
10 x pike push ups
40 second side plank (20 second each side)
Repeat this sequence of exercises 3 times with a 2 minute break in between.
Advanced
15 x crunch toe touch
20 x bicycle crunches
15 x inch worms
30 x mountain climbers
15 x pike push ups
1 minute side plank (30 seconds each side)
Repeat this sequence of exercises 3 times with a 1 minute break in between
Activities explained
Crunch toe touch – https://youtu.be/eazQpjRjy2U
Bicycle crunch – https://youtu.be/9FGilxCbdz8
Inch worms – https://youtu.be/VSp0z7Mp5IU
Mountain climbers – https://youtu.be/nmwgirgXLYM
Pike push up – https://youtu.be/x7_I5SUAd00
Side plank – https://youtu.be/NXr4Fw8q60o
Safety Note
If at any time during these exercises you feel dizzy or are in pain, then stop and rest for 5 minutes. Check you are doing the exercises correctly as explained above then continue. If pain persists, consult your doctor.
