Suns Offseason Workout
Posted: Sept. 25, 2008
 Strength coach Erik Phillips puts players through exercises that work a specific muscle group as well as the core. Photo by Brad G. Faye/Suns.com |
Total Body Training: Day 1
| WARMUP | SETS | REPS | DURATION | REST |
|---|---|---|---|---|
| Foam rolling | n/a | 1 | 10-12 seconds | n/a |
| Cardio | n/a | 1 | 10 minutes | n/a |
| Static stretching | n/a | 1 | 30 seconds | n/a |
| CORE & BALANCE | SETS | REPS | TEMPO | REST |
|---|---|---|---|---|
| Single Leg Balance and Reach | 1-2 | 20 | 4-2-2 | 0 |
| Stability Ball Bridge | 1-2 | 20 | 4-2-2 | 0 |
| Single Leg Squats | 1-2 | 20 | 4-2-2 | 90 seconds |
| REACTIVE | SETS | REPS | TEMPO | REST |
|---|---|---|---|---|
| Shark Skill | 1-2 | 8 | 3 | 0 |
| SPEED & QUICKNESS | SETS | REPS | REST | NOTES |
|---|---|---|---|---|
| Speed Ladder | 2 | 6 | 90 seconds | Select 6 exercises |
| STRENGTH | EXERCISE | SETS | REPS | INTENSITY | TEMPO |
|---|---|---|---|---|---|
| TOTAL BODY | Front Step-Up, Balance 2-Arm DB Shoulder Press | 1-2 | 20 | 60% of max | 4-2-1 |
| CHEST | Stability Ball Bench Press | 1-2 | 20 | 60% of max | 4-2-1 |
| BACK | Standing 2-Arm Cable Row | 1-2 | 20 | 60% of max | 4-2-1 |
| SHOULDERS | SB Scaption, Fly & Cobra | 1-2 | 20 | 60% of max | 4-2-1 |
| BICEPS | Single-Leg Bicep Curl | 1-2 | 20 | 60% of max | 4-2-1 |
| TRICEPS | Cable Pushdowns or Dips | 1-2 | 20 | 60% of max | 4-2-1 |
| LEGS | Front Dumbbell Lunges | 1-2 | 20 | 60% of max | 4-2-1 |
**You should go from one exercise and body part to the next without resting. But once you complete the first round of exercises, you should rest for 90 seconds. If you are not completely fatigued, attempt to complete a second round of the exercises. If you can do two rounds, or two sets of each exercise without being fatigued, you must add weight or advance to a harder workout.
**Don't forget to stretch thoroughly when you've completed your workout!!
**For further information and a video guide of how to perform the Suns' workout, click here.
**For further information of how to train like a Sun, click here.
******BE ADVISED!!! These exercises should not be performed unless under the supervision of a certified strength and conditioning trainer. Many of these exercises could result in injury if performed incorrectly!! *******
Any questions or comments for Suns.com's Stefan Swiat? Click here to send him your comments by e-mail.
