Strength & Conditioning – Quarantine Edition – Week 1

So basketball is on hiatus for at least the next month in WA. What are we all going to do? Well Maddie Allen from our WSBL team has us covered with basketball exercises. Head here to let her know what equipment you have access to at home and what you want to work on, and she’ll do some videos for you.

Meanwhile, when the WABL and Domestic seasons start back, they’ll be starting back in a hurry. If you want to keep fit at home while you can’t get on the court, Sean Connolly (Coach Connolly) is here for you. You can head here to download his 30-day Quarantine Program for free. (The Free App contains videos and images of each exercise if you’re not sure what they are so it’s worth downloading.)

Alternatively, you can view week one of the program below. Thank you Sean!

Day 1

10-15 minutes warming up by using a combination of:

  • Skipping
  • Air skipping
  • Jogging on the spot
  • Any aerobic apparatus you might have at home like a spin bike, rowing machine or treadmill

Exercise Set 1
Jump Squat: 4 x 15
Air Squat: 4 x 15

Exercise Set 2
Chin-ups: 4 x 6
Push-ups: 4 x 12

Exercise Set 3
Inchworm: 4 x 12
Side Plank: 4 x 30seconds

Day 2

10-15 minutes warming up

Exercise Set 1
Push-up: 4 x 10
Single-Leg Romanian Dead Lift: 4 x 10

Exercise Set 2
Burpee: 15, 12, 10, 10
Lateral Lunge: 15, 12, 10, 10
Mountain Climber: 15, 12, 10, 10

Exercise Set 3
Lying Leg Raise on Bench: 15, 15, 12, 12
Side Plank: 4 x 40seconds

Day 3

Steady-state low-intensity 3-5km run

Day 4

10-15 minutes warming up

Exercise Set 1
T Push-up: 20, 16, 12, 12
Plank to Push-up: 4 x 12

Exercise Set 2
Burpee Broad Jump: 15, 15, 12, 10
2-Step Lateral Shuffle: 30, 30, 25, 20

Exercise Set 3
Russian Twist: 20, 20, 15, 15
Prone Body Saw: 4 x 15

Day 5

10-15 minutes warming up

Exercise Set 1
Air Skipping: 3 x 45 seconds

Exercise Set 2
1-Leg Romanian Dead Lift Isometric Hold: 3 x 30 seconds
T-Bar Dumbell Row: 3 x 12

Exercise Set 3
Reverse Burpees: 3 x 15
Toe Touches: 3 x 15

Exercise Set 4
Back Extension: 3 x 15
Oblique Side Crunch: 3 x 15

Day 6

Steady-state low-intensity 3-5km run

Day 7

Day off

Please note:

This exercise program is presented with the assumption that anyone undertaking them has been cleared for exercise by their physician, and has undertaken physical activity of this level previously. You should understand that when participating in any exercise or exercise program there is the possibility of physical injury. If you engage in this exercise or exercise program you agree that you do so at your own risk and are voluntarily participating in these activities assuming all risks of injury.

Scroll to Top