FULL WORKOUT BELOW:
Monday:
Focus on range of motion and stretching
I myself, focus on hips and hamstrings because those are my tightest muscles
I don’t show entire stretch but I usually get warm with some pulsating movements and leg kicks
I really like the leg kicks I showed where its almost like a karate kick high and kinda a rainbow motion. Really helps my hips open up
I stretch and push deeper and try to reach just a little bit further every stretch and hold and push till I get further and try to lengthen my muscles
I do this with all leg muscle groups (focus on hamstrings and hips but hit quads calves, groin and lower back as well)
I also like to hang on a pullup bar to help my stretch my shoulders and back
Then sauna for 15-20 min
Tuesday: Lift day 3:22
Hex bar (deadlifts)
This has been my focus during this strength phase
Heavy lifts I mainly do multiple sets of 1 rep each
Warmed up with 225
Then 315lbs
Then PR with 380lbs
5lbs heavier then last week
Squat
215lbs
315lbs
365lbs x 1
(4:15)
Single Leg box squats:
40lbs dumbbells
45lbs felt heavy can only rep out 2-3 felt really good
Pistols on balance board
Few sets with 15lbs medicine ball
45lbs plate swing for arm swing strength
few high intensity sets
1min plank with 45lbs on back
stretch a little, lower back and glutes
ankle stretching
Day three (6:18) Rest Recover day
Foam roll a bit
Hamstrings and IT Band
Stretch hamstrings
Stretch for knees by hitting rectus femoris of quads
Lower back stretch
Glute stretch (pigeon stretch)
Groin stretch
Hip flexor stretch
Posture lower back mini workouts (Birdogs)
Ankle stretching
Body squat to test flexibility
Pullup bar hangs for shoulders and back
Sauna 15-20 min
Day 4: light dunks and light lifts (10:32)
Dunking: focus on technique and went to 9’9” rim so I don’t have to push myself as hard to jump, I can focus on building good muscle memory on dunks and work on off dribble
Lifts:
Pistols with light medicine ball. Tried to go up and down more explosively then day 2’s heavy lift day
Medicine ball hand speed drills
Practiced between the legs movement
Plate swings (kettle bell swings)
Focused on exploding as soon as I brought the weight down trying to bring it up as fast as possible
Light squats
135lbs
185lbs focused on exploding up and making transition part of movement the fastest possible
Deadlift (Romanian?)
135lbs
Mainly used to help stretch my hamstrings
Keep back straight and explode on the way up
Day 5: (16:01)
Basically the same as Day 1 and 3
Day 6: DUNK DAY!! (18:35)
9’10.5” rim
DUNK AS HARD AS POSSIBLE
Jump a lot push myself to jump as high as I can
Strength phase so mainly focusing on dribble dunks and Jumping higher than I can
Throwing high tosses and going as hard as I can for them
Ended the week and the dunk session with a two hand dribble dunk which for those who have been following know that’s been my WEAKNESS!!!
So I was super pumped to have landed that at the end of the session when I was dead
LETS GO!!!!!!!!!!!
Great week of work! Let me know what you think!
Feeling Great!! getting stronger jumping HIGHER!
MORE SOON!
1-21-18 – 1-27-18
My Gear:
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Shoes:
Smartphone Tripod Mount:
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Podcast:
Top Videos:
How To Increase Vertical! My tips
“Start day of my Dunk Journey”
My First dunk!
40″ Inch Vertical
Lob tutorial!
instagram: @WhotheFis_stevieC
Twitter: @StevieCeli
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Eastbay *on 10ft*Coming soon!! (cuz i hit on on 9’9-10″ and im very proud :)) )
