Elijah Bryant walks through a weight routine for basketball players. Start with a 15-minute bike warm-up and hip activation, then Romanian deadlifts on an unstable surface, hip thrusts, back extensions, and incline dumbbell bench press. Finish with pull-up supersets and side lunges for lateral movement and core stability.
my workout that I did last year when I would lift weights. Ride the bike for 15 minutes to get the body loose, couch stretch to warm the hips up. Then I'm going right into my clamshells, all my hip work, and then straight into hip flexor action, hip flexor holds, then RDLs on an unbalanced surface with the hip hold at the top for the hip flexor. This is one of my favorite exercises, 3 birds, 1 stone. And then we're going to knee tolerance, tendon tissue health, holding this weight at different angles. And then we're going into my favorite exercise, is hip thrust, just to keep the glutes activated and everything strong. Then we're going to back extension, back extension to keep the lower back ready for the load of the season. Incline dumbbell bench, you know, you gotta box out the big guys in the paint, they try to bully you sometimes. Now moving on to pull-ups, push-pull superset, you always do that. And the last, this isn't last, but side lunges, good for helping with your defense, pushing off, and then side bends. This map.
