Inspired by the Sport
The March Madness Final Four Men’s basketball games are taking place this weekend in Phoenix, Arizona and we want everyone to be in on the action! March Madness is one of our favorite times of the year and we can literally sit for hours watching game after game. It doesn’t matter what team is playing, we just love to watch a great basketball game and all the inspiring and motivated athletes. It’s even more exciting when our favorite guys, the North Carolina Tarheel’s, are still dancing in the tournament!! You know where you can find us tomorrow night….glued to the TV cheering them on, all the way! 🙂
College basketball players are some of the most highly conditioned athletes in the world and they are always training to improve their strength, power, agility, quickness, and vertical jump. The greatest college players inspire us to do more and be more, which is why we created a basketball-inspired workout. We can all use a little inspiration when it comes to exercising that’s for sure! With total-body moves like lateral shuffle jump shots and plyo lunge crossovers, you’ll feel like an absolute baller during this workout. These moves will definitely challenge you if anything! Think of this workout like you would a 40-minute game in the NCAA tournament and make it an unforgettable performance. No previous basketball experience required. You’ll just need a 3-10 lb medicine ball or a basketball.
Dynamic Warm-Up (30 sec Each)
- Jog in Place
- Arm Circles
- Knee to Chest
- Single-Leg Deadlift
- Air Squats
- High Knees
- Butt Kicks
- Squat Jumps
The Workout
Perform each exercise as quickly as you can for 30 seconds. After you have completed all 8 exercises, rest for 60-90 seconds and repeat the circuit 2-3x.
- Lateral Shuffle Jump Shot– Start with feet hip-width apart and lower into a partial squat. Jump into the air and pretend to shoot a basketball. Land softly and quickly shuffle two steps to your right without crossing your feet. This is similar to a “defensive slide” in basketball. Shoot another jumper and quickly shuffle two steps to your left. Repeat and continue to knock down shots like North Carolina sophomore Luke Maye!
- Pivot Squat– Start with feet just wider than hip-width apart and hold a medicine ball at chest level. Drop into a squat, lowering your body until your thighs are parallel to the floor. Push up through the balls of your feet and pivot 180 degrees. Use your right foot as your pivot foot. Drop into a squat and pivot back to the starting position. Repeat this movement.
- Squat Jump– Start with feet hip-width apart and lower into a deep squat. Reverse the motion and jump as high as you can. Land on the balls of your feet and with bent knees. Try to land as softly as possible. Jump high and throw down dunks like Oregon’s Dillon Brooks!
- Pivot Squat– Start with feet just wider than hip-width apart and hold a medicine ball at chest level. Drop into a squat, lowering your body until your thighs are parallel to the floor. Push up through the balls of your feet and pivot 180 degrees. Use your left foot as your pivot foot. Drop into a squat and pivot back to the starting position. Repeat this movement.
- Fast Feet– Start with feet just wider than hip-width apart and drop down into a quarter squat. Keep your eyes forward and arms out to your sides with palms up. Begin chopping your feet very quickly while staying stationary. Play tough, aggressive defense like South Carolina!
- Alternating Plyometric Lunge w/ Crossover– Start by standing with your feet hip-width apart. Step one foot forward and lower down into a lunge. Your front knee should be parallel to the ground and your back knee should be just above the ground. Jump high and switch your leg position in mid-air. As you land, pretend to cross a basketball between your legs. Make sure you land as softly as you can and in a lunge position. Repeat. Handle the ball like Gonzaga Bulldogs Nigel Williams-Goss!
- Alternating Medicine Ball Push Up– Start in a push up position with one hand on the floor and the other hand on top of the medicine ball. Keeping your body in a straight line, lower your chest until it’s just above the floor. Push back up to the starting position and roll the medicine ball over to your other hand. Repeat.
- Sprints– Run in place as fast as you can! Land on the balls of your feet and pump the arms back and forth.
After you have completed all 8 exercises, rest for 60-90 seconds and repeat the circuit 2-3x.
We hope you enjoy this basketball inspired workout and be on the lookout for more workouts from us to come!
Just Move,
Caroline & Paxton
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