FULL Lockdown Defender Workout 🔒 Develop Lateral Quickness, Strength, & More 

I have no words anymore. Just when I was looking for a defensive workout. Man always delivers 💯

Active T-Spine Mobility -5 slow reps each side Lateral Slides with Toss -6 reps each way (relax in the air) Dissociation Footwork -20sec total (flip hips keeping chest straight) Lateral Power Punches -5 reps each way (rotate and open up, load back foot) Loaded 45* Split Catches -5 reps each way (make sure trunk doesn’t collapse) Rhythm Pop Series -10 pops each foot (pop from one foot to the other) RFESS with weights holding ISO at the bottom -4 reps each way, 4sec hold (Rear foot Elevated Split Squat) Single Leg Stands / with closed eyes (optional), add weight (optional), and pass it behind the back or replicate basketball motions -20 sec each foot Linear Power Punch -I think he didn’t specify reps (get into lunge while pushing the weight forward, try to time up the end point to when your foot hits the ground -get out of lunge quickly) Rotational Side Lunge -6 each way (go lighter in weight, focus on rotation) Toss to Skater -4 each way (far as you can go on the catch but while finding some rythm) Reverse Plank -20 sec (keep hips up firing up the hamstrings and digging into your heels)

Love the workouts.

Great Workout, Thank you.

Could you please do an Attention to Detail video on Herb Jones' defence? 😁

I remember seeing a lot of these in Complete Conditioning for Basketball book (Wade on the cover) in 2007. Those hops gave me flashbacks.

Great workout

Glad you made this video ; I produce on the offensive end , but get burned defensively 🤦🏾‍♂️

Great video as always!!

Should never forget about solid defense. Takes a lot of commitment and good conditioning.

Can weights be a substitute equipment for the one you used in the lateral power punch? Great vid as always man!

This workout is the real deal

I needed this tysm

My g here droping dimes

what is the thing called that you used for the lateral power, like the black and green like pole with handles on it

can u make a video about jose alvarado

If you’re interested in the Lockdown Defender Program or any of the Virtual Academy programs… here it is! www.byanymeansbball.com/lockdown-defender-program Been seeing insane progress with our thousands of athletes on it, excited to welcome you in!

How heavy is the medicine ball?

How many times a week??

You remind me of Donte Divincenzo

I bought your program but can’t access the info any more how can I get help

How do you get better hip internal rotation? can be for jumping or just overall better form, for example rfess, not letting your knee go out or when doing those 45° lunges, not letting your knee go out... I got a problem with that

How often should I do this? Once a week?

Defense>>>>>>>>>

Algorithmic comment for the boii

LFG 1st

a lot of Mike G influence?

Second

First