hello spring! which means, it's march madness. (cue the moans + groans from wives + girlfriends across the nation.) there is good news though: you don’t have to love basketball to get in on the action! personally, we’re just using it as an excuse to shower our fitbooking fam with some MAD deals. (see what we did there?) regardless, we do love trying new workouts. and what better way to pay homage to this annual fan frenzy than with a few moves the pros swear by for prime conditioning? here are 4 basketball drills to get you mad fit.
the how: from standing, toes pointed straight ahead, step to the right, squatting as low as possible onto your right leg, while keeping the left leg straight. hold for a couple seconds, then return to standing + repeat for 10 reps before switching sides. do 3 sets.
the why: it mimics the basic basketball defensive motion + opens up the groin + hip muscles.
[alternating dumbbell press]
the how: lying face-up on a bench with a dumbbell in each hand, lift your arms up over your chest. then, keeping one arm straight, lower the other dumbbell to lightly touch your outer shoulder, then push it back up. repeat with the other arm, alternating sides, for 10 reps. do 3 sets.
the why: it strengthens shoulders, which helps your jump shot + alternating arms challenges your core.
the how: stand holding a dumbbell on each side, feet shoulder-width apart. shift your hips back, lowering the dumbbells as far as you can while keeping your back straight, then squeeze your hammies + glutes as you stand back up. repeat for 10 reps. do 3 sets.
the why: it builds strength in the hammies, glutes + back + teaches you to hinge from your hips when jumping.
the how: lie face-up on the floor, knees bent at 90 degrees, feet flat on the ground. push your hips toward the ceiling, squeezing your glutes, hold a couple seconds + lower back down without your hips touching the floor. repeat for 10 reps. do 3 sets.
the why: it strengthens your glutes, which ups your jumping game.
as usual, make sure you're logging it all in your trusty fitbook! and don’t forget - we'll be having some MAD deals throughout march madness, so don’t forget to sign up for our emails + follow us on instagram, facebook + twitter to stay in-the-know!
[mad props to women's health, tribe sports, life fitness + top.me for top-notch pics]