Garage Workout #1: 10 Minute Ball Handling

20 Seconds each:
Two Balls Low, Alternating
Left Ball Low, Right High
Right Ball Low, Left High
Two Balls High
Alternating Dribbles, Left Ball Around Left Leg
Alternating Dribbles, Right Ball Around Right Leg
Two Pound, Switch
One Pound, Switch
Switches
Man Overboard (MOB) Cross, Cross (right)
MOB Cross, Cross (left)
MOB Cross Between (right)

​MOB Cross Between (left)
MOB Between Between
Two Pound, Cross
Two Pound, Between
Cross, Cross, Wrap
Single Leg Wrap, Left
Single Leg Wrap, Right
Behind the Back Wrap, Right
Behind the Back Wrap, Left
Tempo In & Out, Right 
Tempo In & Out, Left
Tempo In & Out, Cross
In & Out, Cradle, Behind the Back, (repeat), Cross

Garage Workout #2: Basketball Conditioning

Warm Up
1:00 Jump Rope (or) Line Hops
5 Inch Worms
10 Ankle Pulls to Lateral Lunges
5 World's Greatest (each side)
1:00 Jump Rope (or) Line Hops

Workout - 4 Rounds for Time
20 Double Unders (or) Line Hops
16 Iso Lunge Hops (8 each side)
12 Cross, Between, Behind
8 Basketball Push Ups

Post total time to comments on YouTube!

Extra! 0:20 on; 0:10 off
3 Rounds
Soccer Taps
Russian Twist
Lateral Ball Hop Overs
Butterfly Sit Ups with Ball

3 Rounds
Side Plank, right
Side Plank, left
Shoulder Taps, 2 second hold

Featured: Deck of Cards Workout

​​Check out this Deck of Cards!

​Each card has a new movement or exercise that'll challenge you while keeping your workout interesting and fun!

​Order your own deck: 

HErE

Garage Workout 3: #TrainTogether Part I

From Fairbanks to Anchorage, and even Colorado Springs, the ballers of Alaska bring you a 10 minute workout of their favorite drills. Isolation and social distancing don't mean we can't still stay connected. Regardless of where you are in the world, we are a community, we can continue to get better, and we can do it together!

0:05 Isaiah Moses - Anchorage, Alaska
0:30 Kellen Beam - Chugiak, Alaska
0:57 Brooklynn Haywood - Anchorage, Alaska
1:43 Layla Beam - Chugiak, Alaska
3:23 Mylee Anderson - Wasilla, Alaska
4:15 Jahnna Hajdukovich - Anchorage, Alaska
4:24 Billy Bast - Fairbanks, Alaska
6:14 Tobin Karlberg - Anchorage, Alaska
6:57 Rachel Ingram - Colorado Springs, Colorado
7:49 Nicole Pinckney - Chugiak, Alaska
​9:20 Tommy Bast - Fairbanks, Alaska

Garage Workout #4: Ball Handling & Agility

Pass the ball and share this workout with a hooper you know!

Warm Up
Part A. 3 Rounds - Twenty seconds each
0:09 Finger Taps
:16 Around the World
0:25 Figure 8's

Part B.
0:37 20 Stationary Band Steps (each way)
0:53 20 Monster Walks
1:07 10 Banded Squats
1:19 10 Banded Glute Bridges
1:37 10 Single Leg Glute Bridges
1:47 20 Deadbugs
2:00 10 Shoulder Taps (3 second pause)
2:17 10 Triangles
2:33 10 Quad Stretch + Lean
2:44 10 90/90 Alternating Hip Stretch
​3:00 10 Scorpions

Workout
Build yourself a square like the one shown and follow along!
3:20 Boxes 1 & 2, right hand
3:40 Lateral Hops
4:00 Boxes 3 & 4, left hand
4:20 Lateral Hops
4:40 Boxes 2 & 3, right hand
​5:00 Diagonal Hops (2 & 3)
5:20 Boxes 1 & 4, left hand
5:40 Diagonal Hops (1 & 4)
6:00 Around the World (1, 2, 4, 3), right hand
6:20 Around the World (1, 2, 4, 3), feet!
6:40 Around the World (3, 4, 2, 1), left hand
7:00 Around the World (4, 2, 1, 3), feet!
7:20 Around the World (4, 3, 1, 2), right hand
7:40 Around the World (4, 2, 1, 3), feet!
​8:00 Around the World (4, 3, 1, 2), left hand

8:20 Around the World (4, 3, 1, 2), feet!
8:42 (1, 1, 2, 3, 4, 4, 3, 2, 1, 1), right hand
9:02 (34, center, 12)
9:22 (1, 1, 2, 3, 4, 4, 3, 2, 1, 1), left hand
9:42 (34, center, 12)
10:08 (2, 1, 2, between, 3, 4, 3, between)
10:28 (34, center, 12, turn)
10:48 (1, 2, 1, between, 4, 3, 4, between)
11:08 (34, center, 12, turn)
11:36 (1, 2, 1, behind, 3, 4, 3, behind)
11:56 Right Foot (4, 1, 2, 3)
12:15 (1, 2, 1, behind, 4, 3, 4, behind)
12:35 Left Foot (3, 2, 1, 4)
12:55 (4, 3, 4, behind, 1, 2, 1, behind)
13:15 Right Foot (4, 3, 4, 2)
13:35 (1, 2, 1, behind, 4, 3, 4, behind)
​13:55 Left Foot (1, 3, 4, 3)

Everything can be taken from a [person] but one thing: the last of the human freedoms - to choose one's attitude in any given set of circumstances, to choose one's own way."
                                                                                               -   Viktor Frankl, Man's Search for Meaning

Garage Workout 5: #TrainTogether Part II

Pass the ball and challenge a baller by tagging them on Facebook or Instagram! Then submit your video to me. Doesn't matter how old you are, where you're from, or what level you're at - let's #traintogether!
0:49 Abby Bourgeois - Cordova, Alaska
1:15 Conor Romer - Bristol Bay, Alaska
2:07 Owen Lewis - Chugiak, Alaska
2:43 Jackson Wall - Chugiak Alaska
3:13 Logan Wall - Chugiak, Alaska
3:53 Lily Weimann - Anchorage, Alaska
5:47 Kiki Robertson - Honolulu, Hawaii
6:23 Thomas Jones - Bartlesville, Oklahoma
6:50 Kailee Waythomas - Anchorage, Alaska
7:20 Tessa Binder - Anchorage, Alaska
​8:51 Damen Bell-Holter - Hydaburg, Alaska

Garage Workout #6: Improve Your Vert & First Step

Items needed:

• Kettlebell (or) Gym bag with books or something heavy
• Slider Discs (or) Basketballs
• Resistance band (optional)

What is your Posterior Chain?
This is the chain of muscles that runs along the backside of your body from your calves to your hamstrings to your glutes, back extensors, and upper back muscles. Intentionally training these muscles helps to prevent injury and build explosive power.

5 Rounds for Quality
8 Kettlebell Deadlifts
12 Kettlebell Swings
12 Basketball or Slide Disc Hamstring Curls
20 Body Saws

Garage Workout 7: #TrainTogether Part III

Ballers from all along the West Coast - from Arizona to Anchorage - share their favorite ball handling drills. Pass the ball and challenge a baller by tagging them! Then submit your video to me. Doesn't matter how old you are, where you're from, or what level you're at - let's #traintogether! ​

0:09 Oggie Pantovich - Kovin, Serbia
1:03 Dajonee Hale - Bamberg, Germany
(Anchorage, Alaska)
1:41 Davis Fogle - Anacortes, Washington
2:30 Mark Davis - Haines, Alaska
4:08 Zach Cole - Chugiak, Alaska
4:47 Kimani Fernandez - Wailuku, Hawaii
6:23 Corey Hammel - Kalgoorlie, Australia
​(Santa Rosa, California)
8:05 Tara Thompson - Anchorage, Alaska
8:44 AJ Paulino - San Francisco, California
​9:11 Sydney Stallworth - Pima, Arizona

​Garage Workout 8: Learn How to Attack Better in Small Space

0:13 5 Dribbles to Shot Pocket, right
0:54 5 Dribbles to Shot Pocket, left
1:30 Between the Legs to Shot Pocket, left foot forward
2:10 Between the Legs to Shot Pocket, right foot forward
2:46 Behind the Back to Shot Pocket, right to left
3:25 Behind the Back to Shot Pocket, left to right
5:07 Between, Behind to Shot Pocket, left to right
5:43 Low Lunge - Pound the ball, right hand 6:04 Low Lunge - Pound the ball, left hand 6:23 Scissor Between, Between, Shot Pocket, left foot forward

 6:55 Scissor Between, Between, Shot Pocket, right foot forward
7:20 Lean to Go Between, Quick Behind, Retreat, to left
7:40 Lean to Go Between, Quick Behind, Send to Shot Pocket (to right)
9:18 Two Basketballs - Alternate, Pin, Cross, Peel
9:51 Low to High Dribble to Push Up or Burpee
10:45 Burn Outs, low, both basketballs at the same time
11:00 Burn Outs, low, alternating basketballs
11:17 High Pounds, both basketballs at the same time
11:31 Cross, Cross, left hand
11:48 Cross, Cross, right hand
12:03 Cross, Cross, Step, left hand ​

12:20 Cross, Cross, Step, between the legs come back to shot pocket (to right) 
13:00 Cross, Cross, Step, between the legs come back to shot pocket (to left) 
13:29 Alternating Attacks: cross, cross, step between 
13:50 Scissor Between, Between, drop on the second (to right)
14:20 Scissor Between, Between, drop on the second (to left) 
15:05 Add it all together! 
15:45 Scissor Between, Between, Quick Behind, Retreat, to the left 
16:18 Scissor Between, Between, Quick Behind, Retreat, to the right 
​17:15 Glide Cross

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