This a full body workout with a Tabata set at the end, make sure you do some warm up stretching before you start and do a cool down to lower your heart rate at the end.

I must give a shout out to 2 excellent fitness blogs that I used as inspiration for this workout MyoMyTv.com and FitFabCities.
Check them out they have great workouts with pictures and videos.

Upper Body-Super Sets

Repeat each Super Set twice

• Kettlebell Halos x 20 (change directions every 5)
• Kettlebell Figure 8 w/hold x 20
• Rest 15 secs

• Double Kettlebell Cleans x 10
• Kettlebell Rows x 10
• Rest 15 secs

• Kettlebell Towel Curls x 10(I use a dish towel which is just the right length to be able grasp comfortably)
• Double Kettlebell Shoulder Press x 10
• Rest 15 secs

• Kettlebell Tricep Press x 20 per arm
• Dumbbell Cop Curl x 10 per arm(curl across the body)
• Rest 15 secs

• Lat Pull Downs x 10
• Kettlebell Chest Fly on Stability Ball x 10
• Rest 15 secs

• Pullups x 10
• Tricep Dips x 5(my arms were dead!!)

Lower Body – One Set done with no rest between exercises

• Elevated Glute Lifts x 20 alternate legs*
• Front Lunges x 20 alternate legs
• Horse Stance Jumps x 10
• Back Lunges x 20 alternate legs
• Squat w/jumps x 10
• Side-to-Side step ups x 10 each leg
• Side leg lifts  x 10 per leg
• Front kicks x 20 alternate legs
• Hydrants x 10 each leg( these are old school but I love them!!)
• Bent leg Butt kicks x 10 each leg

* I use a weight bench and pilates box to elevate off the floor, you could use a stability ball or bosu on the floor.

Core\Abs

• 1 min Plank on elbows
• 20 Russian Kettlebell twist
• 20 side oblique side crunches — each side (40 total)
• 20 frog kick In and Outs –the lower the legs the better
• 20 hip thrust
• 20 weighted V-ups — I use a 20 lb Kettlebell
• 10 Kettlebell Windmills each side

Tabata Set

• 20 sec Kettlebell Swing
• 10 sec rest
• 20 sec Alternating Kettlebell Swing
• 10 rest
• 20 sec Kettlebell High Pull\Snatch Combo
• 10 rest
• 20 sec Round-The-World Kettlebell Swing(left hand,both hands, right hand)
• 10 rest
• 20 sec Mountain Climber
• 10 rest
• 20 sec Jumping Jacks
• 10 rest
• 20 sec High Knee Jump Rope(or High Knees w/o the Jump Rope)
• 10 rest
• 20 sec Kettlebell Swing

I felt really energized after this workout, I hit every area of my body and doing it with minimal rest kept my heart rate pumping.

The Lab..once the rest of the basement drywall is completed I am going to mount a TV on the wall.

Pilates Tower
Leverage Bench
Trampoline
Assisted Pull Up/Dip Station
Free Weights
Barbells
Assorted Kettlebells 5-50 lbs
Stability Ball
Bosu
Assorted other tools of torture

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Day 1 – Standout Players

Diamond DeShields(6-2)- 2013 – GA...a woman amongst girls, has an arsenal of pro-style moves on offense
Tyshell King(5-11)- 2013 – MD…already known as a lock down perimeter defender – now she has tightened up her handle and midrange jumper – has all the tools to be a major DI 2 guard.
Tiffany Suarez(5-10) – 2013 – FL…tremendously talented combo guard..quick feet, handles the ball with confidence and changes directions moving at full speed. Deadly from beyond the arc and can get her shot off when defended closely. Extremely competitive and doesn’t back down defensively.
Lindsay Allen(5-9) – 2013 – MD…a point guard’s point guard – even in a camp setting she quickly identified her teammates strengths and set them up for easy shots.
Raigyne Moncrief(5-10) -2013 – FL…outstanding athlete – quick and shifty can create her own shot.
Mikayla Venson(5-7) – 2014 – VA…her ball handling skills are tight as a drum..she is unselfish to a fault because she can get past any defender when she wants to. Has a nice lefty floater and knows how to create space even in heavy traffic.
Paris Kea(5-7) – 2014 – NC..very light on her feet with a smooth mid-range game.

Day 2 – All Star Action

The morning started out with a college style practice, I watched Coach P lead the top players in the camp through a session at Cameron.
The Blue Devil game produced some great match ups between the top players…Even though Diamond DeShields has about 4 inches on Tiffany Suarez, Suarez never hesitated to step up on her defensively – the alpha-female battle was on! DeShields is unstoppable once she elevates – I haven’t seen a high player that can make plays at rim level like she does. My MVP for the camp was Suarez, besides having solid basketball fundamentals she is ultra-competitive, scrappy and tough – all the intangibles that make a great college player.

Lynee Belton(6-2) – 2014 – MD…was the stand out post player, at 6-2 she is great combination of strength and finesse. She can bang down low as well as score facing the basket.
Te’a Cooper(5-7) – 2015 – GA …plays with a great deal of maturity and confidence for a young player. Excellent ball handler…get into the paint and create.
Dorothy Adomako(5-10) – 2014 – VA…next to King and DeShields one of the most athletic players in the camp. She is explosive and with a quick first step..relentless rebounder and defender from the wing position.
Ashely Morrisette(5-7) – 2013 – OH…super speedy combo-guard with an excellent mid-range jumper.
Peyton Whitted(6-1)- 2013- GA…probably the most consistent player in camp…the lefty’s 15-18 foot jumper is smooth and accurate…nice timing and release on her shot…played solid defense especially in the paint.

Thanks to Coach P, Coach Trish, Coach Jackson and Coach Brown for allowing me to hang out and do a little scouting.

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The DMV teams all had an early exit but I think Maryland will take their loss to Georgia Tech and learn from it as they move on the NCAAs. It is also good to see so many DMV girls doing their thing on the college level, they are a huge part of why the ACC is such a tough conference.  For parents who think that their daughters are ACC level players, you my want to check out the action in Greensboro it is at an entirely different level than most regular season conference games..this is where the girls get separated from the women!

I am doing some guest blogging on Hoopfeed..Cheryl Coward runs a great site that covers any and everything about women’s basketball at all levels.

SN:Love the SWAG…a spa robe

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Players from the 2013 and 2014 class continue to impress and seem like they are growing and learning exponentially from game to game. Nationally both classes are very strong, especially the 2014 class which has special written all over it at each position. The DMV 2010,2011,2012(to some extent) classes have not produced many  players that are in the national conversation like previous DMV classes. It is not specifically about rankings, it is about skill and heart and that is something that I have not seen on a consistent basis from the last 3 classes.  Looking at the younger classes I am seeing some impressive intangibles, obviously the players are talented but I think that parents are learning how to navigate the instant hype, media sites, blogs( guilty) and everything else that comes along with it.

2014

Ona Gilmore Point Guard (Riverdale Baptist) She is the only freshman on the RB varsity roster and she has been on the floor in some big games. She is fearless and full of energy and doesn’t the least bit fazed by all the hype of playing for a nationally ranked team.

Lynee Belton Forward (Bullis) At 6-2 she has all the physical tools to play the game.  Her footwork and athleticism give her the ability to face the basket and her wing span is unreal, something like 6-9.

Mikayla Venson Point Guard (Yorktown) She has already proven herself on the national stage with and against the best talent in the country. She is still growing and is going to get stronger but the her IQ and work ethic are what separate her from the pack. Venson along with her follow 2014 point guards Jordin Canada(Winard High,CA) and Kelsey Mitchell(Princeton High,OH) are making college coaches come to the table with real offers.

Rhamat Alhassan Forward (Holy Cross) Potential, potential, potential! She has come along way from the first time I saw her as a 6th grader. Most impressive so far is her understanding of the game..learning how to move on the court and how to make basketball plays.

Chania Ray Guard (St. John’s) She is fitting nicely into her roll of coming off the bench and giving the starting guards a rest. She is not only holding serve but she is making things happen on her own. She is calm under pressure, knocks down 3s and makes her foul shots.

Cydni Cole (St. Frances) In the crazy sport world of Baltimore there is so much extra-curricular activity that is almost impossible for kids to just focus on basketball. She had a rough start but has begun to show more control and court leadership. The team is young and she is under pressure  but it seems like she is finding her own voice and tuning at the noise.

Sarah Woods (Good Counsel) Terrific athlete who has moments..if she can improve her ball handling and shooting in the off-season she can be a quality shooting guard.

Dyzhanay “Da-Da” Burton (City College) She is tiny but tough as nails with tons of heart and she’s a lefty. Like a lot of young guards it is layup or nothing, she will need add a mid-range game.

Ariana Freeman(Paul IV) I haven’t seen her yet in a real high school game, only fall league. She has the size and physical strength to play on the wing in college, reminds a little of Monica Wright in that sense. Definitely a competitor on both ends of the floor.

Next up the 2013s….

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I am planning to write a book in the distant future and I am definitely naming names..so just because I don’t blog it now doesn’t mean I am paying attention.

Until next time

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Holy Cross has the most overall talent in the WCAC and they will have a seasoned WCAC veteran at the helm in Ed Simpson(former St. John’s Coach) but it will take time for all involved to get adjusted to the new situation. This is going to be one of the most intriguing seasons in the WCAC at this point if I had to pick a front runner I would go with old faithful Good Counsel, decent talent, excellent coaching and most important minimal drama. My dark horse is Paul VI, because Scott Allen’s team always get better as the season progresses. And before you St. John’s fans start getting twisted it ain’t about the talent because it is there, it is about how it will be deployed.

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This weekend Ganon Baker, brings his hyper-energetic talent to the DMV for his Select Exposure Camp. As a scout I am looking forward to the event, it is great chance to see players in a different setting after the summer evaluation period.

I have a ton of stories and observations from the road which I will be sharing over the next few weeks.

In the meantime I need y’all to ponder who looks good coming out of the gates for this coming high school season and make a case for that #1 spot?

Riverdale Baptist

St. John’s

Archbishop Spaulding

Holy Cross

St. Frances

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Wed Mar.11 4A/3A Semi Finals at UMBC.

The parking was awful, it gets worse every year..I ended up parking in a lot about a half mile from the gym, supposed to have a permit and I got a ticket from the University po-pos. I have wonder if it matters since I have VA tags..oh well.

Game 1: Arundel vs Urbana…this was a no contest, even though the Arundel coach, who is no stranger to screwing up a playoff game(remember last year’s debacle against Roosevelt) subbed his bigs to early and let Urbana get within 9.  Talen Watson,  Sherrone Vails and Brianna McKellery were in chill mode, I think in anticipation of a championship match up with Wise, who beat them badly in a holiday tournament game.

Game 2: Dr. Henry Wise vs Gaithersburg…after being up 22-4 Wise inexplicably goes falls in to a 8 min scoring drought. Wise’s Coach Clark is the Godfather of  GBB in the DMV and even with Brianna Gibson out ill, I know he had his team better prepared than they played . Gaithersburg, fresh off an upset of Paint Branch is this season’s Cinderella story and they weren’t ready to turn in their glass slippers just yet. The Marshall sisters Kara and Colleen didn’t have their best shooting performance but it was good enough to keep G’burg in the game. The real story was Wise’s star point guard Janay Bourm, who started off the game hot and subsequently pulled a disappearing act in the 2nd half, she was also 0-5 from the foul line, Tierra Smith was really the only Puma that played focused the entire game..she hit the layup to take i t into overtime.  The Wise fan club has been whining about bad calls, missing and injured players but the bottom line is that in the clutch your go-to-player didn’t get it done! Time to focus on getting all your seniors a college scholarship.  G’ burg Coach ‘Hot dog’ McDaniel may be the DMV COY.

Game 3:  Seneca Valley vs Largo…2 words KELSEY WOLFE. Plain and simple she was the best player in the gym and proved why she is the Gatorade POY. Her and her running buddy sharp shooting Audrey Cunningham are a killer 1-2 punch. Largo is a very good shooting team, they  had 4 players in double figures with Cierra Johnson leading them with 17 pts. Jess Lyons Largo’s point guard had 13 but Sasha Orr did a great job of keeping her from dropping a 30 piece like she did to Wise in the PG County Championship. Wolfe drops 32 and Seneca hits their foul shots in the 4th quarter.

Game 4: Western vs Centennial…potentiallyone of the worst games I have attended all year…I don’t even know where to begin so I won’t.  Coach Silver and Coach Burley have my respect for what they have done with the Western program.

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