Josie Bulman Fitness

Josie Bulman Fitness Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Josie Bulman Fitness, Personal trainer, Sydney.
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01/09/2026

A basketball full-body workout I’m currently using in my own training split 🏀🔥

A1. Sled Sprint — 3 × 10m
A2. Triple SL Broad Jump — 3 × 1 ES
60+ sec rest between efforts

B1. SL Low Box Step-Up — 3 × 5 ES
B2. SL Jump onto Step — 3 × 3 ES

C1. Long-Lever Hamstring Bridge — 3 × 12 ES
C2. Cable Pulldown — 3 × 12
Normally I’d sub these for pull-ups, but my finger isn’t quite ready for that yet 🥲

D1. DB Slider Cossack — 3 × 6 ES
D2. Half-Kneeling Cable Press — 3 × 8 ES

E1. Calf Raise — 3 × 10s iso + 20 reps
E2. Pogos — 3 × 20

F1. Cable Bicycle Crunch — 3 × 12 ES

This session covers a good mix of speed, power and full-body strength, while also building the lower-leg capacity and trunk control needed for basketball — helping you move faster, jump more explosively and better handle the demands of the game 🏀🔥

📲 SAVE this workout for your next full-body gym session and give it a go! If you’re a basketball player looking to get stronger, faster and more explosive on court, add this one to your training rotation.

Tired of second guessing what you should be doing in the gym? My Basketball Performance Membership gives you access to structured S&C programs designed specifically for basketball players 🏀

🔗 Hit the link in my bio to start your 7-day free trial!

25/08/2026

A quick 5 min ball handling workout you can use to work on your weak hand 🔥

Whether you’re trying to get rid of that “weak hand” OR you’re like me and currently only have one hand available to train with 🤣 this one’s for you.

Do each ball handling exercise for 30s, then finish off with:

🏀 10 x hook passes
🏀 10 x punch passes

Super simple, minimal space needed and an easy 5 minutes to add before or after a workout.

📲 SAVE this one and give it a go!

24/08/2026

Strong hamstrings matter for basketball performance and injury prevention 🏀💪🏽

They help you sprint, accelerate, decelerate, change direction, jump and land, while tolerating the high-speed demands of the game.

See below for some exercises that touch on hamstring strength through different positions, contraction types and speeds 🔥⚡️

✅ Nordic falls - Eccentric strength and high-force exposure 💪🏽

✅ Triple Broad Jumps - Explosive horizontal force production 💥

✅ SL Elevated Long-Lever Bridges - Hamstring-focused hip extension ⚡️

✅ Hamstring Switches - Dynamic hamstring loading 🕺

✅ SL Hamstring Curls - Unilateral knee-flexion strength 🦵🏽

✅ SL Hamstring ISO Holds - Isometric strength and load tolerance 🤝🏽

✅ SL RDLs - Hip-dominant strength at longer muscle lengths 📏

✅ SL Triple Broad Jumps - Unilateral power and control 🔋

You don’t need all 8 in one session. I’m currently using SL hamstring curls, SL heel elevated long-lever bridges, SL triple broad jumps and SL hamstring ISO holds across my training week 📝

📲 SAVE this and give some a try!

Want training built around your goals, schedule, position and current needs? Apply for personalised basketball S&C programming or join the Basketball Performance Membership for structured in-season and off-season programming designed specifically for hoopers 🏀

🔗 Link in bio

18/08/2026

Basketball primer workout 🏀⚡️

A primer session is a short, low-fatigue workout done before games or key training sessions to activate muscles, sharpen neural drive, and prepare the body for explosive movements like sprinting, jumping, and change of direction.

Primers can be performed on game day or even up to ~36 hours before competition to maintain readiness without creating fatigue.

Full workout details 👇🏽

A1: Split squat switches w plate rotation — 2 x 6 ES
A2: Landmine lateral lunges — 2 x 6 ES

B1: Split squat rotational MB slam w rotational box jump — 2 x 2 ES
B2: SA cable press — 2 x 6 ES

C1: Lateral step-down w plate rotation — 2 x 6 ES
C2: SL hamstring iso — 2 x 30s ES

D1: KB chainsaw row — 2 x 6 ES
D2: Calf pulses — 2 x 20

In and out in ~30 mins ⏱️

📲 Save this workout and give it a go! 🔥

🔗 If you’re looking for structured basketball performance programming, check out my Basketball Performance Membership or 1-on-1 coaching via the link in my bio.

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Sydney, NSW

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