1 Hour Workout Lyrics

1. Jump Rope: 30 seconds in place

2. Band Work: Body-weight body squats

3. Band Work: Rotational band corkscrew

4. Spot Up Jump Shot: Right corner x 10 makes

5. Jump Rope: 30 seconds in place

6. Band Work: Body-weight body squats, alternate lateral resistance

7. Band Work: Stability-band windmills

8. Spot Up Jump Shot: Right wing x 10 makes

9. Jump Rope: 30 seconds in place

10. 9. Jump Rope: 30 seconds in place

11. Band Work: Stability-band windmills

12. Spot Up Jump Shot: Top of the key x 10 makes

13. Jump Rope: 30 seconds forward/backward
14. Band Work: Heavy-band terminal knee extensions (TKEs)

15. Band Work: Mini-band pull sets

16. Spot Up Jump Shot: Left wing x 10 makes

17. Jump Rope: 30 seconds forward/backward

18. Band Work: Heavy-band terminal knee extensions (TKEs)

19. Band Work: Mini-band pull sets

20. Spot Up Jump Shot: Left corner x 10 makes

21. Free Throws: 5 makes

(WATER BREAK)

22. 1-Dribble Pull-Up Jump Shot: Right wing - right/left x 4 makes

23. 2-Dribble Pull-Up Jump Shot: Top of the key - right/left x 4 makes

24. 2-Dribble Pull-Up Jump Shot: Right wing - right/left x 4 makes

25. Free Throws: 5 makes
(WATER BREAK)

26. Running Hook Shot: Left block x 5 makes

27. Fadeaway Left Shoulder: Left block x 5 makes

28. Fadeaway Right Shoulder: Left block x 5 makes

29. Fadeaway Right Shoulder: Right block x 5 makes

30. Fadeaway Left Shoulder: Right block x 5 makes

31. Up & Under: Right block x 5 makes

32. Free Throws: 5 makes

(WATER BREAK)

33. 3-Point Spot-Up Jump Shot: Right corner x 6 makes

34. 3-Point Spot-Up Jump Shot: Right wing x 6 makes

35. 3-Point Spot-Up Jump Shot: Top of the key x 6 makes

36. 3-Point Spot-Up Jump Shot: Left wing x 6 makes
37. 3-Point Spot-Up Jump Shot: Left corner x 6 makes

38. Free Throws: 15 makes

39. Flexibility Training for Recovery

How to Format Lyrics:

  • Type out all lyrics, even repeating song parts like the chorus
  • Lyrics should be broken down into individual lines
  • Use section headers above different song parts like [Verse], [Chorus], etc.
  • Use italics (<i>lyric</i>) and bold (<b>lyric</b>) to distinguish between different vocalists in the same song part
  • If you don’t understand a lyric, use [?]

To learn more, check out our transcription guide or visit our transcribers forum

About

Genius Annotation

This is a full one-hour uncut workout with LeBron James and his athletic trainer, Mike Mancias.

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Credits
Release Date
October 14, 2013
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