Josie Bulman Fitness

Basketball primer workout 🏀⚡️

A primer session is a short, low-fatigue workout done before games or key training sessions to activate muscles, sharpen neural drive, and prepare the body for explosive movements like sprinting, jumping, and change of direction.

Primers can be performed on game day or even up to ~36 hours before competition to maintain readiness without creating fatigue.

Full workout details 👇🏽

A1: Split squat switches w plate rotation — 2 x 6 ES
A2: Landmine lateral lunges — 2 x 6 ES

B1: Split squat rotational MB slam w rotational box jump — 2 x 2 ES
B2: SA cable press — 2 x 6 ES

C1: Lateral step-down w plate rotation — 2 x 6 ES
C2: SL hamstring iso — 2 x 30s ES

D1: KB chainsaw row — 2 x 6 ES
D2: Calf pulses — 2 x 20

In and out in ~30 mins ⏱️

📲 Save this workout and give it a go! 🔥

🔗 If you’re looking for structured basketball performance programming, check out my Basketball Performance Membership or 1-on-1 coaching via the link in my bio.