## Daily Stretches: [DAY 7 Back to Basics - 15 MIN FULL BODY STRETCH For Rest Day, Improve Mobility & Flexibility - YouTube](https://www.youtube.com/watch?v=aO1boUJhjvk) ## Pre-basketball Dynamic Stretches: [5 Minute Full Body Dynamic Warm-Up Stretch - YouTube](https://www.youtube.com/watch?v=3qyWpJ34dWw) ## Post Workout Stretches: [10 Min. Full Body Stretch \| Cool Down & Recover \| Do this after every Workout - YouTube](https://www.youtube.com/watch?v=IlHgLYdt3kc) ## Workout Routine: Forever 5/3/1 1000% Awesome ### **Day 1 – Press Day** 1. **Main Lift:** Overhead Press (5/3/1 sets/reps at Training Max %) 2. **Supplemental:** Bench Press (e.g., 5x5 First Set Last or another 5’s Pro option) 3. **Assistance:** - Push → Dips or DB Press (25–50 reps) - Pull → Chin-ups or Rows (25–50 reps) - Single-leg/Core → Split Squats or Ab Wheel (25–50 reps) 4. **Conditioning (optional):** Prowler pushes, sled drags, or hill sprints --- ### **Day 2 – Deadlift Day** 1. **Main Lift:** Deadlift (5/3/1 sets/reps) 2. **Supplemental:** Squat variation (e.g., 5x5 FSL, Front Squat, Safety Bar Squat) 3. **Assistance:** - Push → Push-ups (weighted if strong) (25–50 reps) - Pull → Barbell or DB Rows (25–50 reps) - Single-leg/Core → Bulgarian Split Squats, Hanging Leg Raises (25–50 reps) 4. **Conditioning (optional):** Weighted carries (farmer’s, suitcase, trap bar) --- ### **Day 3 – Bench Day** 1. **Main Lift:** Bench Press (5/3/1 sets/reps) 2. **Supplemental:** Overhead Press (5x5 FSL or variation) 3. **Assistance:** - Push → Dips, DB Incline Press (25–50 reps) - Pull → Chin-ups, Pull-downs, or Face Pulls (25–50 reps) - Single-leg/Core → Walking Lunges, Hanging Knee Raises (25–50 reps) 4. **Conditioning (optional):** Jump rope, sled pushes, sprints --- ### **Day 4 – Squat Day** 1. **Main Lift:** Squat (5/3/1 sets/reps) 2. **Supplemental:** Deadlift variation (5x5 FSL, Trap Bar DL, RDLs) 3. **Assistance:** - Push → Push-ups or DB Floor Press (25–50 reps) - Pull → Rows, Pull-ups (25–50 reps) - Single-leg/Core → Step-ups, Plank Variations (25–50 reps) 4. **Conditioning (optional):** Hill sprints, prowler, bike intervals