Suns News

Suns Offseason Workout

By Stefan Swiat, Suns.com
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!! *******

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