Below is the replay video and script from today’s Crank it with BJ workout featuring the March Madness Hoops workouts powered by the 15-45 power interval training workout music mp3 soundtrack and the descending 30-30, 30-20, 30-15 interval training workout music mp3 soundtrack:
Power Training Workouts
- Be sure to perform dynamic hip flexor stretching and ankle mobility work prior to performing these power workouts. You may also perform these drills (or other tissue quality, flexibility, and mobility/activation work) during the 45-second active recovery periods to best improve performance and maximize training economy
- Gradually build up to full volume by starting with a 5-minute workout then adding 1 additional round each week until being able to perform the full 20-minute workout
I. Warm-up
a.) Specific: Ankle Mobility (Legs Straight/Knees Bent) and Dynamic Hip Flexor Stretching @ 10 reps/movement
b.) General- 50-10 Five-Exercise Warm-Up Circuit
1- Jumping Jack/Split Jumping Jack Superset
2- Spiderman Mountain Climber
3- Burpees
4- Split Squat + Overhead Reach and Twist (L)
5- Split Squat + Overhead Reach and Twist (R)
II. Workout
a.) 15-45 Power Intervals: Alternate between 15 seconds of maximum effort and 45 seconds of active recovery. Perform up to 20 total rounds.
Power Workout- Equipment-Free Bodyweight Circuit
1- Vertical Jumps Variation (Modification: Stepping or Jumping Jacks for 45 s during active recovery period)
2- Mountain Climber Variation (Modification: Slow Mountain Climber or Push-up Hold for 45 s during active recovery period)
3- Jumping Burpees Variation (Modification: Burpees or Squats for 45 s during active recovery period)
4- Plyo Push-up Variation (Modification: Push-ups or Push-up Hold for 45 s during active recovery period)
5- Stationary Running Variation (Modification: Stationary Jog/Trot/March for 45 s during active recovery period)
Power Workout- TRX Suspension Training Bodyweight Circuit
1- TRX Suspended Squat Jumps Variation
2- TRX Suspended Plyo Push-ups
3- TRX Single-Leg Squat Jumps (L)
4- TRX Single-Leg Squat Jumps (R)
5- Stationary Running Variation
b.) Game-Shape Hoops Intervals: Perform 30-Second work periods with descending rest periods for in-season basketball conditioning- 30-30’s for 6 rounds, 30-20’s for 8 rounds, and 30-15’s for 10 rounds.
Protocol#1- 30:30 Intervals: Alternate between 30 seconds of work and
30 seconds of rest. Perform 6 total rounds followed by a 1-minute rest
and transition.
1- Split Squat Jumps
2- Skater Jumps
Protocol#2- 30:20 Intervals: Alternate between 30 seconds of work and 20 seconds of rest. Perform 8 total rounds followed by a 1-minute rest and transition.
1- Stationary Running
2- Jumping Claps/Jacks
Protocol#3- 30:15 Intervals: Alternate between 30 seconds of work and 15 seconds of rest. Perform 10 total rounds followed by a 1-minute rest and transition.
FINISHER- Do max reps of push-ups or push-up hold during 15 rest and transition periods
1- Sagittal Plane Hops Variation
2- Frontal/Transverse Plane Hops Variation
March Madness Hoops Soundtracks- Special Limited-Time Introductory Price of ONLY $33.33!!
Two Basketball-Specific Interval Workout Music mp3 Soundtracks Featuring:
- 15-45 Power Interval Training mp3 soundtrack to Develop Freakish Explosiveness during the Off-Season ($19.95 value)
- Descending 30-30, 30-20, and 30-15 “Game-Fit” Intervals mp3 soundtrack for Elite In-Season Conditioning ($23.17 value)
PLUS…
- THREE 15-45 Power Interval Training Smartphone/Video iPod Compatible Instructional mp4 Videos (can also be viewed online or on a computer): TWO bodyweight workouts and ONE med ball/kettlebell fusion workout ($19.95 value)
- The March Madness Hoops Soundtracks Training Manual pdf ($9.95 value)
Tags: crank it with bj, interval training workout music for basketball, march madness hoops soundtracks, workout muse
BJ
Since Im 14 hours away from Milwaukee I love working out along with you and these workouts Great job thanks