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Our Athlete

Our Athlete. Group #2 Josh Harper. Athletes Bio. Name – Barry Henderson Age – 17 Gender – Male Sport – Basketball

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Our Athlete

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  1. Our Athlete Group #2 Josh Harper

  2. Athletes Bio • Name – Barry Henderson • Age – 17 • Gender – Male • Sport – Basketball Barry is about to start his senior year of basketball at a small high school in Oregon. This will be his third year of playing on the varsity team. Basketball has always been a favorite sport of Berry's, as he has played in city and traveling leagues since he was 10 years old.

  3. Diet / Nutrition – Basketball player • Food Choices • Protein: fish, chicken, tuna, lean beef, turkey, low fat dairy products, Muscle Milk • Carbs: oatmeal, brown rice, whole wheat pasta and breads, sweet potatoes, beans, fruits and veggies • Fat: fish, nuts, peanut butter • Sample Menu: • Breakfast: Orange juice, large bowl of Raisin Bran, and a banana. • Snack: 1 cup of yogurt, and two granola bars. • Lunch: 2 turkey sandwiches, apple, milk, and 4 oatmeal cookies. • Snack: 2 peanut butter and jelly sandwiches, and milk. • Dinner: 2 chicken breasts, potatoes, steamed vegetables, and a roll. • Snack: 2 english muffins with peanut butter. http://www.powerbasketball.com/071027.html

  4. Workouts - Monday and Friday Basketball Strength Training • Exercises Abs workout - Twisting Sit-up, Hanging Leg Raise. • Bench Press (10-8-6-4) - Shoulders, chest, triceps. • Lat Pull Down (3 x 10) - Latissimusdorsi, biceps, and brachioradialis. • Bicep Curls (3 x 10) - Biceps, and forearms. • Bar Dips (3 x max) - Chest, shoulders, and arms. • Squats/ Leg Press (12-10-8-6) - Hips, hamstrings, quadriceps, groin, and lower back. • Hang Cleans (10-8-6) - legs, hips, lower back, upper back, and shoulders. • Calf Raises (3 x 30) - Ankles, and calves. • Wrist Curls (3 x 25) - Forearm flexors. http://www.coachlikeapro.com/weight-training.html

  5. Workouts - Wednesday Basketball Strength TrainingExercises • Abs workout - Legs-in-the-Air Sit-Ups, Side Sit-ups • Incline Bench Press (10-8-6) - Shoulders, chest, triceps, and upper back. • Seated Lat Row (3 x 10) - Latissimusdorsi, biceps, and brachioradialis. • Lateral DB Raises (10-8-6) - Deltoid and trapezius. • TricepPress Downs (3 x 10) - Triceps. • Dumbbell Curls (3 x 10) - Biceps, and forearms. • Squats/ Leg Press (12-10-8-6) - Hips, hamstrings, quadriceps, groin, and lower back. • High Pull (10-8-6) - Legs, hips, lower back, upper back, and shoulders. • Calve Raises (3 x 30) - Ankles and calves. http://www.coachlikeapro.com/weight-training.html

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