SPECIALTY PROGRAM: TRAINING PROGRAM FOR SENIORS

Strength:
Box Squats 1 - 2 sets of 10 reps light weight
Push-ups 1 - 2 sets of 10 reps body weight
Bench Steps 1 - 2 sets of 10 reps light weight
2-Arm Rowing 1 - 2 sets of 10 reps light weight
 

Balance:
1 - Leg Assisted Squats 1 - 2 sets of 6 reps body weight
1 - Arm Row on 1 leg 1 - 2 sets of 8 reps light weight or band
1 - Leg Calf Raises 1 - 2 sets of 10 reps light weight
Walk-overs / unstable 1 - 2 sets of 8reps body weight
 

On-Court Movement:
Follow the Basic Program from the Speed, Agility & Footwork Video cutting the workout in half and allowing 1-2 days for recovery. Add a few exercises after several weeks until you have worked up to doing the whole Basic Program.