2010 Stronger Team, LLC | All Rights Reserved

Important
No part of this document may be reproduced, stored in a retrieval system, or transmitted in any form or by any
means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission from the
author.
The exercise information presented on these pages is intended as an educational resource and is not intended as a
substitute for proper medical advice. Consult your physician or health care professional before performing any of the
exercises described on these pages or any exercise technique or regimen, particularly if you have chronic or recurring
medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert.
Neither the author nor advertisers of this manual make any warranty of any kind in regard to the content of the
information presented and accept no responsibility for its misuse.
Additional Resources
For additional basketball specific strength & conditioning resources, please visit:
Stronger Team | Alan Steins Blog: http://Blog.StrongerTeam.com
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Authors
Alan Stein
Blair ODonovan
Steve Tikoian

8 WEEK UPPER-BODY STRENGTH PROGRAM
FOR BASKETBALL PLAYERS

Stronger Team, LLC 8 WEEK UPPER-BODY STRENGTH PROGRAM FOR BASKETBALL PLAYERS
2010 Stronger Team | All Rights Reserved 1
Introduction
Congratulations on taking an important step in maximizing your potential for success on the basketball court.
Your effort and dedication, combined with the information in this program, will help you implement a sound and
productive upper body strength program. This program was designed to be done in conjunction with our 8
Week ACL Injury Prevention Program.
The importance of strength is quite evident in the sport of basketball. The days of just playing pick-up at the
gym are over. It is important to participate in a truly comprehensive strength training program in order to
improve performance on the court. Your strength training program lays the foundation for your success.
The central purpose of this training program is to decrease the occurrence of injury. Basketball is very
physically demanding and is most certainly a contact sport. Making the muscles, ligaments, and tendons of
the body stronger will lessen the chance and/or severity of an injury (such as a pulled groin or rolled ankle),
and keep a player on the court where they belong. In addition, a properly implemented training program can
improve overall performance. A player will be able to run faster, jump higher, and box out stronger! Therefore,
they will be able to perform their basketball skills at a higher level, with more efficiency, and perform them for
longer (without the onset of fatigue).
The goal of this program is to provide a day-by-day, safe, efficient, and productive upper body strength training
program for players and teams of all levels. Both male and female players, ages 13 and older, can utilize the
principles and guidelines in this program.
IMPORTANT: For any exercises listed with a number and a letter (1A: Dumbbell Row and 1B: Dumbbell Bench
Press), these exercises are to be performed in a superset fashion. Perform one set of 1A: Dumbbell Row,
then move immediately to 1B: Dumbbell Bench Press. Move back and forth until the prescribed number of
sets and repetitions are complete.
Warm-up
Prior to beginning these workouts, it is important to go through a proper warm-up to reduce the chance of
injury. Dont confuse warming up with stretching, as they are two completely separate activities. The warm-up
will consist of low intensity movements that involve most of the muscles in the body. The goal of the warm-up
is to raise the bodys core temperature a few degrees in order to increase blood flow to the muscles and loosen
up the joints. This will help prepare the body and mind for the workout to follow. The warm-up wont take very
long, but is very important.
Dynamic Flexibility
Dynamic flexibility is the superior way to prepare, as it is more effective, focused, and productive than sitting
and stretching. This dynamic flexibility exercises in this program will increase your active range of motion.
There are several benefits to performing dynamic movements over a more traditional sit and stretch routine.
First, by continuing to move, you ensure the body and muscles stay warm throughout this process. Many
players will lose the 2-3 degree increase in core temperature by sitting and stretching for 10-15 minutes.
Dynamic flexibility, when performed appropriately, prepares the muscles and joints in a more specific manner
than static stretching. Given that the workout is going to consist of dynamic movements it is important to
prepare the body in a similar manner. These dynamic flexibility exercises also help with coordination, motor
skills, and the ability to jumpstart the central nervous system. These traits are invaluable with younger athletes
Stronger Team, LLC 8 WEEK UPPER-BODY STRENGTH PROGRAM FOR BASKETBALL PLAYERS
2010 Stronger Team | All Rights Reserved 2
who are still learning how to control their bodies in space. For more in depth information on flexibility, we
recommend the Pre / Post Practice Stretches PDF available at Shop.StrongerTeam.com.
Pre-Hab
Re-hab, or rehabilitation, is a series of exercises done after a player is injured, in an effort to get them back in
playing condition. Therefore, pre-hab, is a term coined to describe a series of exercises done before a player
may be injured, as a proactive means to reduce the risk and overall severity of an injury. This is done by
strengthening specific muscle groups and joints. The ankle is the single most injured area for basketball
players. Ankle sprains can happen from landing on another players foot or having it roll over during a sharp
cut. A severe ankle sprain can debilitate a player for several months. This program includes a series of pre-
hab exercises to strengthen the ankle and foot.
Strength Training
Safety, time efficiency, and intensity are the backbone of this training program. Our main focus is to facilitate
improvement in muscular strength and potential for power. By making the tendons, ligaments, and muscles of
the body stronger, you will decrease the likelihood of sustaining an injury. Further, you will improve
performance on the court. The stronger a player is the more force they can produce. The more force they can
produce, the higher they can jump and the faster they can run.
Our goal is to minimize risk within the training atmosphere. We have chosen the safest exercises available but
still recommend that all workouts are properly supervised (we recommend the use of a spotter for a majority of
the exercises). Players should always perfect exercise technique and form prior to utilizing additional
resistance or weight. Additionally, players should perform every movement in a slow, controlled, and deliberate
fashion, with special emphasis focused on the lower portion of each lift. Lastly, players should work within the
prescribed rep ranges and avoid maxing out (seeing how much weight can be lifted in one repetition), as these
practices can be very dangerous.
Time is a precious commodity. Therefore, the goal of this strength program is to get the best results possible
in the shortest amount of time. Why should you spend ten hours per week strength training if you can attain
equal results in just three hours per week? Those seven hours would be better invested in working on
fundamentals! We have chosen to use a limited number of sets and exercises during each workout, while
minimizing rest intervals to induce an overall conditioning effect. This will make each workout brief, but
intense!
Intensity is the most important controllable factor in determining results. Below a certain level of intensity,
strength training will have very little benefit. Intensity is the level of effort exerted by the player. If a player is
capable of lifting 100 pounds 15 times and they stop at 10, the exercise was clearly not as intense as it could
have been. Therefore, it is recommended each set is taken close to the point of momentary muscular fatigue;
the point at which no additional reps can be safely completed because the exercise becomes so challenging.
If the weight has been selected correctly, the player will reach muscular fatigue within the provided rep range.
Progression is another vital component. You should consistently attempt to lift more weight and/or do more
reps with each workout. If a player can lift 100 pounds 15 times one day, yet they are still lifting the same 100
pounds 15 times three months later, then they havent become any stronger. The best way to monitor
progress is to record all workout data on the workout cards provided.
Stronger Team, LLC 8 WEEK UPPER-BODY STRENGTH PROGRAM FOR BASKETBALL PLAYERS
2010 Stronger Team | All Rights Reserved 3
Age
A persons chronological age does not always mirror their physical and mental maturity. Some 12 year olds
look 22 and some 22 year olds look 12! So regarding a specific players individual readiness to participate in
this comprehensive strength program, we recommend you get the approval of a qualified professional.
However, for the most part, we are very confident this program is appropriate for a majority of players ages 13
and older. If a player is 13 or 14, we encourage them to make two slight modifications to the workout program:
Only do 1 set of each of the plyometric exercises listed.
Perform 12-15 reps for all strength exercises; regardless of what is listed.
For all players age 15 and older, you can follow the program exactly as it is designed.
Weight
Selecting the appropriate weight or resistance is integral to the success of this program. It will take a little bit of
trial and error. When choosing a weight, we highly recommend you take a conservative approach and would
prefer you pick a weight that is too light as opposed to too heavy. You can easily increase if necessary! You
should record each exercise in the charts provided as weight x reps (85 x 12 means 85 lbs. for 12 reps).
Ideally, we recommend you take each exercise to the point when the exercise becomes very challenging. This
is the point at which you are having trouble completing reps with good form. Please use good judgment when
deciding this and always use a spotter. For example, lets say a player could only perform 10 reps at 145 lbs
on the bench press, before reaching muscle fatigue. As long as 10 falls within the prescribed rep range, that is
an appropriate weight. However, if the rep range was 12-15, then 145 lbs. was too heavy. But lets assume
the rep range was 10-12, making 145 lbs. the perfect weight. As soon as they can perform 12 reps at that
weight, the weight should be increased by 5 lbs. for the following workout. If they dont complete 12 reps (as in
this example they only did 10), then they are to use the same weight each successive workout until they can.
Rest
During the strength portion of this program, we recommend you rest as long as you feel necessary in between
each set and exercise. Initially this may be as much as 2-3 minutes, but over time, as you get in better
basketball shape, you will be able to reduce your rest to :30-:45. Ideally you rest intervals will continue to get
shorter as the season approaches. This metabolic conditioning will help you on the court!
IMPORTANT: This training program only addresses the upper body strength training portion of your program.
Lower body strength work, plyometrics, conditioning, skill work (ball handling and shooting in particular) and
organized, structured, and supervised pick-up games are the most important portion of player development.
No matter how strong or fit a player is, if they cant shoot, dribble, pass, rebound or defend.they
wont have much success on the court!
Stronger Team, LLC 8 WEEK UPPER-BODY STRENGTH PROGRAM FOR BASKETBALL PLAYERS
2010 Stronger Team | All Rights Reserved 4
Workout: Month 1 - Day 1
Activity Week 1 5 Week 2 5 Week 3 5 Week 4 5
Warm-up Foam Roll (Chest, Back, Shoulders) 30 Seconds Each 30 Seconds Each 30 Seconds Each 30 Seconds Each
Resistance
Training
1A: Pullups or Pulldown: Warm-Up 1st Set
(50% Weight X 5-6 Reps)
3 Sets of 10-12 Reps 3 Sets of 8-10 Reps 3 Sets of 6-8 Reps 3 Sets of 4-6 Reps
1B: Dumbbell Bench Press: Warm-Up 1st Set
(50% Weight X 5-6 Reps)
3 Sets of 10-12 Reps 3 Sets of 8-10 Reps 3 Sets of 6-8 Reps 3 Sets of 4-6 Reps
2A: Standing Cable Row (Each Arm) 2 Sets of 8-10 Reps 2 Sets of 8-10 Reps 2 Sets of 6-8 Reps 2 Sets of 6-8 Reps
2B: Dumbbell Overhead Press 2 Sets of 8-10 Reps 2 Sets of 8-10 Reps 2 Sets of 6-8 Reps 2 Sets of 6-8 Reps
3A: Dumbbell Rear Delt Raises 1 Set of 10-12 Reps 2 Sets of 10-12 Reps 2 Sets of 8-10 Reps 1 Set of 8-10 Reps
3B: Dumbbell Pushup Row 1 Set of 10-12 Reps 2 Sets of 10-12 Reps 2 Sets of 8-10 Reps 1 Set of 8-10 Reps
4A: Cable Twist 2 Sets of 10 Reps 2 Sets of 10 Reps 2 Sets of 8 Reps 2 Sets of 8 Reps
4B: Dumbbell Biceps Curl 1 Set of 10-12 Reps 1 Set of 10-12 Reps 1 Set of 8-10 Reps 1 Set of 8-10 Reps
Finisher 1 Arm DB Farmers Walk Time or Distance: Time or Distance: Time or Distance: Time or Distance:
Cool-Down Foam Roll (Chest, Back, Shoulders) 30 Seconds Each 30 Seconds Each 30 Seconds Each 30 Seconds Each
Stronger Team, LLC 8 WEEK UPPER-BODY STRENGTH PROGRAM FOR BASKETBALL PLAYERS
2010 Stronger Team | All Rights Reserved 5
Workout: Month 1 Day 2
Activity Week 1 5 Week 2 5 Week 3 5 Week 4 5
Warm-up Foam Roll (Chest, Back, Shoulders) 30 Seconds Each 30 Seconds Each 30 Seconds Each 30 Seconds Each
Resistance
Training
1: Barbell Incline: Warm-Up 1st Set (50%
Weight X 5-6 Reps)
3 Sets of 6-8 Reps 3 Sets of 6-8 Reps 3 Sets of 4-6 Reps 3 Sets of 4-6 Reps
1B: Inverted Row 3 Sets of 8-10 Reps 3 Sets of 8-10 Reps 3 Sets of 10-12 Reps 3 Sets of 10-12 Reps
2A: Dips 2 Sets of 8-10 Reps 2 Sets of 8-10 Reps 2 Sets of 6-8 Reps 2 Sets of 6-8 Reps
2B: Underhand Pulldown 2 Sets of 8-10 Reps 2 Sets of 8-10 Reps 3 Sets of 6-8 Reps 3 Sets of 6-8 Reps
3A: Dumbbell Lateral Raises 2 Sets of 10-12 Reps 2 Sets of 10-12 Reps 2 Sets of 8-10 Reps 2 Sets of 10-12 Reps
3B: Cable Face Pulls 2 Sets of 10-12 Reps 2 Sets of 10-12 Reps 2 Sets of 12-15 Reps 2 Sets of 12-15 Reps
4A: Basketball Pushups (2 Ball) 2 Sets of 10-12 Reps 2 Sets of 10-12 Reps 2 Sets of 12-15 Reps 2 Sets of 12-15 Reps
4B: Renegade Rows (Each Arm) 2 Sets of 6 Reps 2 Sets of 6 Reps 2 Sets of 8 Reps 2 Sets of 8 Reps
Finisher Pullup Hang (Grip) Time: Time: Time: Time:
Cool-Down Foam Roll (Chest, Back, Shoulders) 30 Seconds Each 30 Seconds Each 30 Seconds Each 30 Seconds Each
Stronger Team, LLC 8 WEEK UPPER-BODY STRENGTH PROGRAM FOR BASKETBALL PLAYERS
2010 Stronger Team | All Rights Reserved 6
Workout: Month 2 - Day 1
Activity Week 1 5 Week 2 5 Week 3 5 Week 4 5
Warm-Up Foam Roll (Chest, Back, Shoulders) 30 Seconds Each 30 Seconds Each 30 Seconds Each 30 Seconds Each
Resistance
Training
1A: 1 Arm Dumbbell Overhead Press: Warm-
Up 1st Set (50% Weight X 5-6 Reps)
3 Sets of 6-8 Reps 3 Sets of 6-8 Reps 4 Sets of 5 Reps 3 Sets of 5 Reps
1B: Dumbbell Row (Each Arm) 3 Sets of 6-8 Reps 3 Sets of 6-8 Reps 4 Sets of 5 Reps 3 Sets of 5 Reps
2A: Barbell Incline Press 2 Sets of 8-10 Reps 2 Sets of 8-10 Reps 2 Sets of 6-8 Reps 2 Sets of 6-8 Reps
2B: Straight Arm Pulldown 2 Sets of 8-10 Reps 2 Sets of 8-10 Reps 2 Sets of 6-8 Reps 2 Sets of 6-8 Reps
3A: Dumbbell Rear Delt Raises 2 Sets of 10-12 Reps 2 Sets of 10-12 Reps 2 Sets of 8-10 Reps 2 Sets of 8-10 Reps
3B: Basketball Pushups (1 Ball) 1 Set of Max Reps 1 Set of Max Reps 2 Sets of Max Reps 2 Sets of Max Reps
4: Medicine Ball Overhead Side Slams (Each
Side)
1 Set of 10 Reps 1 Set of 12 Reps 2 Sets of 8 Reps 2 Sets of 10 Reps
Finisher Dumbbell Farmers Walk Time or Distance: Time or Distance: Time or Distance: Time or Distance:
Cool-Down Foam Roll (Chest, Back, Shoulders) 30 Seconds Each 30 Seconds Each 30 Seconds Each 30 Seconds Each
Stronger Team, LLC 8 WEEK UPPER-BODY STRENGTH PROGRAM FOR BASKETBALL PLAYERS
2010 Stronger Team | All Rights Reserved 7
Workout: Month 2 - Day 2
Activity Week 1 5 Week 2 5 Week 3 5 Week 4 5
Warm-Up Foam Roll (Chest, Back, Shoulders) 30 Seconds Each 30 Seconds Each 30 Seconds Each 30 Seconds Each
Resistance
Training
1A: Barbell Bench Press: Warm-Up 1st Set
(50% Weight X 5-6 Reps)
3 Sets of 6-8 Reps 3 Sets of 6-8 Reps 3 Sets of 4-6 Reps 3 Sets of 4-6 Reps
1B: Plyo Pushups 5 Reps 5 Reps 5 Reps None
2A: Pullups or Underhand Pulldown 2 Sets of 8-10 Reps 2 Sets of 8-10 Reps 2 Sets of 6-8 Reps 2 Sets of 6-8 Reps
2B: Dumbbell Incline Press 2 Sets of 8-10 Reps 2 Sets of 8-10 Reps 2 Sets of 6-8 Reps 2 Sets of 6-8 Reps
3A: Cable Row 2 Sets of 10-12 Reps 2 Sets of 10-12 Reps 3 Sets of 6-8 Reps 3 Sets of 6-8 Reps
3B: Medicine Ball Side Wall Throws (Each
Side)
2 Sets of 10 Reps 2 Sets of 10 Reps 2 Sets of 12 Reps 2 Sets of 12 Reps
4A: Dumbbell Extermal Rotations (Each Arm) 2 Sets of 8 Reps 2 Sets of 10 Reps 2 Sets of 12 Reps 2 Sets of 12 Reps
4B: Stability Ball Iron Bridge Rollouts 1 Set of 20 Reps 2 Sets of 15 Reps 2 Sets of 20 Reps 2 Sets of 25 Reps
Finisher Hexagon DB Holds 2 Sets of 30 Seconds 2 Sets of 30 Seconds 1 Sets of 45 Seconds 1 Set of 1 Minute
Cool-Down Foam Roll (Chest, Back, Shoulders) 30 Seconds Each 30 Seconds Each 30 Seconds Each 30 Seconds Each
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t with one kn
ards your che
m, LLC
etic position
s slightly ben
th your body
nee on a ben
est; keeping
8 WEEK UPPE
2010 Str
holding two
nt and your
y. Slowly low
nch and the
g your upper
ER-BODY STR
ronger Team |
Dumbbell
dumbbells.
back flat. R
wer yourself
Dum
other foot o
body station
RENGTH PRO
All Rights Res
Rear Delt R
Bend at the
Retract your s
f to the starti
mbbell Row
n the ground
nary. Return
GRAM FOR B
served
Raises
e waist so yo
shoulder bla
ing position.
w
d. Maintain
n the weight
BASKETBALL
our back is p
ades and rais
.
a flat back a
t to the start
PLAYERS
parallel to th
se the dumb
and pull the
ing position
17
he ground.
bbells until
dumbbell
and repeat.
Sh
roll
can
the
sho
to e
Ba
or b
kee
dow
Ch
you
or b
Stronger Team
oulders: Be
ler or ball pla
n place your
e ceiling. Ro
oulder area.
emphasize o
ack: Begin by
ball placed u
eping your a
wn the musc
hest: Begin b
ur chest and
ball.
m, LLC
egin by lying
aced at your
r hands behi
oll up and do
While rollin
one side or t
y lying on yo
underneath y
arm straight a
cle.
by lying flat d
d shoulder ar
8 WEEK UPPE
2010 Str
Foa
on your bac
r mid to uppe
nd your hea
own the mid-
ng, you can l
the other.
our side with
your lat mus
and palm op
down on the
rea on top of
ER-BODY STR
ronger Team |
m Roll desc
ck with the fo
er back. Yo
ad or up towa
-back and
lean left or r
h the foam ro
scle. While
pen, roll up a
ground. Pla
f the foam ro
RENGTH PRO
All Rights Res
criptions an
oam
u
ards
ight
oller
and
ace
oller
GRAM FOR B
served
nd pictures
BASKETBALL
:
PLAYERS
18
Set a
over
NOT
stab
Stan
outs
Stronger Team
a bar so that
rhand grip. P
TE: this exer
ility ball.
nd with an at
ide your left
m, LLC
t it is approx
Pull your che
rcise can be
thletic stance
foot. Grab t
8 WEEK UPPE
2010 Str
ximately wais
est towards
made more
Med
e holding a m
the med ball
ER-BODY STR
ronger Team |
Inv
st height. Po
the bar and
challenging
dicine Ball
med ball stra
and repeat
RENGTH PRO
All Rights Res
verted Row
osition yours
pause briefl
g by raising y
Overhead S
aight overhe
the slam to
GRAM FOR B
served
self underne
ly. Return to
your feet and
Side Slams
ead. Slam th
the other sid
BASKETBALL
eath the bar
o the starting
d placing the
he ball towar
de of the bo
PLAYERS
and hold wit
g position an
em on a ben
rds the grou
dy.
19
th an
nd repeat.
nch or
nd right
Stan
perfo
anot
Start
shou
weig
Stronger Team
nd a few feet
orm a side th
ther repetitio
t in a pushup
ulders in a st
ght towards y
m, LLC
t from the wa
hrow toward
on.
p position w
traight line. S
your chest.
8 WEEK UPPE
2010 Str
M
all in an athl
s the wall. T
ith your han
Stabilize you
Return to th
ER-BODY STR
ronger Team |
Medicine Ba
etic stance.
The ball will
Ren
ds on a pair
ur body on o
he starting po
RENGTH PRO
All Rights Res
all Side Wal
Reach the
bounce bac
negade Row
r of dumbbel
one arm and
osition then
GRAM FOR B
served
l Throws
ball to your
ck so be read
w
ls. Keep yo
perform a r
perform a ro
BASKETBALL
side and qu
dy to catch t
our ankles, k
row with the
ow on the ot
PLAYERS
ickly reverse
the ball and
knees, hips, a
other arm b
ther hand.
20
e and
perform
and
y pulling the e
Assu
knee
Then
Take
abov
Stronger Team
ume a stand
es, hips, and
n explosively
e an overhan
ve the bar (e
m, LLC
ard push-up
d shoulders i
y push your
nd grip on a
eliminating a
8 WEEK UPPE
2010 Str
p position wit
n a straight
body off the
pull-up bar.
s much mom
ER-BODY STR
ronger Team |
Ply
th your hand
line. Lower
e ground as h
Let your bo
mentum as p
RENGTH PRO
All Rights Res
o Pushups
ds directly un
your body u
high as poss
Pullups
ody hang so
possible). S
GRAM FOR B
served
nderneath y
ntil your che
sible.
o the arms ar
lowly lower
BASKETBALL
our shoulde
est is 3 or 4
re fully exten
yourself to t
PLAYERS
rs and your
inches from
nded. Pull y
the starting p
21
ankles,
the ground.
your chin
position.
Bala
the g
line.
comf
repe
Set u
Push
entir
Stronger Team
ance on a sta
ground. Do
Slowly exte
fortable and
eat.
up a cable s
h your hand
re movemen
m, LLC
ability ball by
not let your
end your arm
only as far
so that it is a
out and exte
t.
8 WEEK UPPE
2010 Str
S
y placing you
torso touch
ms out in fron
as you can w
pproximately
end your arm
ER-BODY STR
ronger Team |
tability Ball
ur hands, wr
the ball. Kee
nt of you whi
while mainta
Standin
y chest heig
m away from
RENGTH PRO
All Rights Res
l Iron Bridg
rists and fore
ep your ankl
le maintainin
aining good f
ng Cable Pr
ht. Stand in
m your chest
GRAM FOR B
served
e Rollout
earms on th
les, knees, h
ng this posit
form. Retur
ress
n an athletic
. Be sure to
BASKETBALL
e ball and o
hips, and sh
tion. Reach
rn your arms
stance with
o maintain go
PLAYERS
nly your feet
oulders in a
out as far a
s back to the
your feet st
ood posture
22
t touching
straight
as you feel
e start and
aggered.
through the e
Set u
your
Start
with
at th
Stronger Team
up a cable s
r chest. Retu
t by position
an overhand
e hips then
m, LLC
so that it is a
urn the weig
ing yourself
d grip and a
slowly return
8 WEEK UPPE
2010 Str
pproximately
ght to the sta
in front of a
slight bend
n the weight
ER-BODY STR
ronger Team |
Standi
y chest heig
arting positio
Straight
lat pulldown
in your elbo
t back to the
RENGTH PRO
All Rights Res
ng Cable R
ht. Stand in
on and repea
t Arm Pulld
n machine s
ows. Drive th
start.
GRAM FOR B
served
Row
n an athletic
at.
own
so the bar is
he bar down
BASKETBALL
stance and
above your
n towards yo
PLAYERS
pull your ha
head. Grab
our hips. Pa
23
and towards
b the bar
ause briefly
Start
uppe
Stronger Team
t by grabbing
er chest and
m, LLC
g the bar wit
pause mom
8 WEEK UPPE
2010 Str
th an underh
mentarily. Re
ER-BODY STR
ronger Team |
Underh
hand grip an
eturn the we
RENGTH PRO
All Rights Res
hand Pulldo
nd your arms
eight under c
GRAM FOR B
served
own
s fully extend
control and r
BASKETBALL
ded. Pull yo
repeat.
PLAYERS
our hands tow
24
wards your