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Dynamic Functional Workout for Athletes 🏀🏈🏋️‍♂️

Calling all basketball, American football & crossfit athletes and those who like to train in that style! Take a look at this dynamic functional workout I’ve created to help improve performance in the style of an athlete. I think you’ll have fun with the exercises. The reps/weights/time are set by default but can be easily changed to suit your needs 🙌. Once saved, look at the top right: 1 - Click the ‘more button’ (it’s the three dots) 2 - Click ‘Update targets’ 3 - Overwrite with yours

  • 55 minutes
  • Intermediate
  • Full Body

Interests

Basketball American football Bootcamp Strength & conditioning

Anatomy

Equipment

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Battle Ropes

Kettlebell

Hyperextension Bench

Bosu Ball

Hurdles

Pull Up Bar

Wall Ball

Training Cones

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Exercises

Fundamentals

We’ll start with the weights and transition to bodyweight exercises.

Kettlebell Side Lunge
Intermediate
Quadriceps | Hamstrings | Glutes | Hip Adductors
Set Reps Weight (kg)
1 14 14
Rest - 00:40
2 14 14
Rest - 00:40
Kettlebell Glute Bridge
Beginner
Glutes | Abdominals | Pelvic Floor
Set Reps Weight (kg)
1 14 14
Rest - 00:40
2 14 14
Rest - 00:40
Kettlebell Romanian Deadlift (One Leg)
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 14 14
Rest - 00:40
2 14 14
Rest - 00:40
Kettlebell Uneven Push Up
Intermediate
Chest
Set Reps
1 14
Rest - 00:40
2 14
Rest - 00:40
Pronated Grip Pull Ups
Intermediate
Upper Back
Set Reps
1 12
Rest - 00:40
2 12
Rest - 00:40
45 Degree Back Hyper Extension Bench
Intermediate
Lower Back
Set Reps
1 14
Rest - 00:40
2 14
Rest - 00:40

Fun Stuff

Here’s where the fun begins! This section is designed to get your heart rate up - let’s do this, athletes!

Seated Battle Ropes Pull
Beginner
Biceps
Set Time (s)
1 45
Rest - 00:20
Kneeling Overhead Pull with Battle Ropes
Intermediate
Triceps
Set Time (s)
1 45
Rest - 00:20
Standing Battle Ropes Pull
Beginner
Biceps
Set Time (s)
1 45
Rest - 00:20
Squat & Weighted Wall Ball Throw
Intermediate
Quadriceps | Hamstrings | Abdominals | Shoulders
Set Reps Weight (kg)
1 14 12
Rest - 00:30
2 14 12
Rest - 00:30
Wall Ball Chest Pass
Intermediate
Chest
Set Reps Weight (kg)
1 14 12
Rest - 00:40
2 14 12
Rest - 00:30
Medicine Wall Throw (Underhand Scoop)
Intermediate
Full Body
Set Weight (kg) Time (s)
1 12 45
Rest - 00:30
2 12 45
Rest - 00:40
BOSU Dome Alternating Forward Lunge
Intermediate
Quadriceps | Hamstrings | Glutes | Calves
Set Reps
1 20
Rest - 00:30
2 20
Rest - 00:40
Side to Side Squat Jump using BOSU Dome
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps
1 14
Rest - 00:30
2 14
Rest - 00:40
BOSU Dome Balance Single Leg Tap Outs
Intermediate
Calves | Quadriceps | Hamstrings
Set Time (s)
1 45
Rest - 00:20
2 45
Rest - 00:30
BOSU Bodyweight Air Squat
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps
1 14
Rest - 00:30
2 14
Rest - 00:30
Single Leg 4 Hurdle Hop Drill
Intermediate
Full Body
Set Time (s)
1 45
Rest - 00:30
2 45

Created by

Leon Ward’s BurnIt
Personal trainer

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