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NOBRO WORKOUT - JULY 2021 CAMP

LOG YOUR WORKOUT SESSIONS BELOW

Warm Ups

Monday	Tuesday	Wednesday	Thursday	Friday
4 min Jump rope 3 min Tredmil Defensive Slides (incline 3%) Tredmil Sprints- 2×45 sec @7.5mph (30 sec rest) 12x 30 sec @ 9.0mph 4x 20 sec @ 10.0mph	4 min Jump rope 3 min Tredmil Defensive Slides (incline 3%) Tredmil Sprints- 2×45 sec @7.5mph (30 sec rest) 8x 30 sec @ 9.0mph 4x 20 sec @ 10.0mph	DAY OFF	4 min Jump rope 3 min Tredmil Defensive Slides (incline 3%) Tredmil Sprints- 2×45 sec @7.5mph (30 sec rest) 12x 30 sec @ 9.0mph 4x 20 sec @ 10.0mph	4 min Jump rope 3 min Tredmil Defensive Slides (incline 3%) Tredmil Sprints- 2×45 sec @7.5mph (30 sec rest) 8x 30 sec @ 9.0mph 4x 20 sec @ 10.0mph

GYM WORKOUTS

Heavy Squats

wdt_ID	Week	Day	12	10	8	6	User ID

3x12 Walking Lunges

wdt_ID	Week	Day	3x12 Walking Lunges	User ID

Hamstring Curls

wdt_ID	Week	Day	12	10	8	6	User ID

Lateral Pull Downs

wdt_ID	Week	Day	12	10	8	6	User ID

Lateral Row

wdt_ID	Week	Day	12	10	8	6	User ID

3x10 Pull-Ups

wdt_ID	Week	Day	3x10 Pull-Ups	User ID

3x10 Chin-Ups

wdt_ID	Week	Day	3x10 Chin-Ups	User ID

Bicep Curls

wdt_ID	Week	Day	12	10	8	6	User ID

BASKETBALL WORKOUTS

(scroll to edit tables)

15 Makes = 5 Left, 5 Middle, 5 Right

Between the Legs + Shift (15 makes)

wdt_ID	Week 1	(W1) 15 Made From	W1 Stats	Week 2	(W2) 15 Made From	W2 Stats	Week 3	(W3) 15 Made From	W3 Stats	Week 4	(W4) 15 Made From	W4 Stats	Week 5	(W5) 15 Made From	W5 Stats	User ID

Between the Legs + Between the Legs + Shift (15makes)

wdt_ID	Week 1	(W1) 15 Made From	W1 Stats	Week 2	(W2) 15 Made From	W2 Stats	Week 3	(W3) 15 Made From	W3 Stats	Week 4	(W4) 15 Made From	W4 Stats	Week 5	(W5) 15 Made From	W5 Stats	User ID

Between the Legs + Shift + Crossover (15 makes)

wdt_ID	Week 1	(W1) 15 Made From	W1 Stats	Week 2	(W2) 15 Made From	W2 Stats	Week 3	(W3) 15 Made From	W3 Stats	Week 4	(W4) 15 Made From	W4 Stats	Week 5	(W5) 15 Made From	W5 Stats	User ID

Between the Legs + Shift 1 Dribble Pull Up Jumpshot (15 makes)

wdt_ID	Week 1	(W1) 15 Made From	W1 Stats	Week 2	(W2) 15 Made From	W2 Stats	Week 3	(W3) 15 Made From	W3 Stats	Week 4	(W4) 15 Made From	W4 Stats	Week 5	(W5) 15 Made From	W5 Stats	User ID

Float Dribble + Crossover (15 makes)

wdt_ID	Week 1	(W1) 15 Made From	W1 Stats	Week 2	(W2) 15 Made From	W2 Stats	Week 3	(W3) 15 Made From	W3 Stats	Week 4	(W4) 15 Made From	W4 Stats	Week 5	(W5) 15 Made From	W5 Stats	User ID

Float Dribble + Crossover + Side Step Back (15 makes)

wdt_ID	Week 1	(W1) 15 Made From	W1 Stats	Week 2	(W2) 15 Made From	W2 Stats	Week 3	(W3) 15 Made From	W3 Stats	Week 4	(W4) 15 Made From	W4 Stats	Week 5	(W5) 15 Made From	W5 Stats	User ID

Float Dribble + Quick Pull Up Jumpshot (15 makes)

wdt_ID	Week 1	(W1) 15 Made From	W1 Stats	Week 2	(W2) 15 Made From	W2 Stats	Week 3	(W3) 15 Made From	W3 Stats	Week 4	(W4) 15 Made From	W4 Stats	Week 5	(W5) 15 Made From	W5 Stats	User ID

Pump Fake + Float Dribble + Side Step Back (15 makes)

wdt_ID	Week 1	(W1) 15 Made From	W1 Stats	Week 2	(W2) 15 Made From	W2 Stats	Week 3	(W3) 15 Made From	W3 Stats	Week 4	(W4) 15 Made From	W4 Stats	Week 5	(W5) 15 Made From	W5 Stats	User ID

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