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Weekend Warrior Training: Pickup Basketball

Two workouts that will make you a beast on the court

You’re 35, and you still get picked last for teams when you go to your local basketball court. Wanna do something about it? Work these exercises into your gym routine, and dominate in the paint. (If you can’t dunk by now, even we can’t help you.) LOWER-BODY DAY Do one of these exercises first in your leg workouts.

Alternating jumping lunge 3–4 sets of 6–8 reps. Get into a lunge position, jump as high as you can, and switch legs midair so you land with the opposite leg in front. Jump squat 3–4 sets of 6–8 reps. Use 10% to 30% of the most weight you can squat, and lower your body halfway down. Jump as high as you can. You can also use light dumbbells. Bench jumps 3–4 sets of 6–8 reps. Stand on one side of a bench and jump to the other.


UPPER BODY DAY Do one of these moves first in your upper-body workouts.

Medicine ball chest throws 3–4 sets of 8–12 reps. Hold a ball at chest level, and explosively throw it into a wall a few feet in front of you. Plyo push-up 4–6 sets of 6–8 reps. Push yourself up so fast that your hands leave the floor. Land and immediately begin the next rep. Smith machine bench throws 3–4 sets of 3–6 reps. Lie down on a Smith machine bench as if you’re going to bench-press. Lower the bar to your chest, then press it up so fast it leaves your hands. Catch it on the way down.


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