The Chairman of the Boards Workout inspired by Moses Malone

Workout Overview: This 20-minute AMRAP (As Many Rounds As Possible) session—aptly named “The Chairman of the Boards Workout”—draws inspiration from NBA legend Moses Malone, who earned the nickname “Chairman of the Boards” for his prowess as a dominant rebounder. Rebounding requires explosive power, agility, a strong core, and the ability to change direction quickly. Each exercise in this circuit reflects the athletic demands placed on professional basketball players, particularly those that made Moses Malone a formidable force under the rim.

Set a timer for 20 minutes. Perform the following exercises in sequence, completing as many rounds as possible (AMRAP) within that time frame:

  1. 25 Medicine Ball Trunk Twists

  2. 100 Tuck Jumps

  3. 20 Bounds

  4. 100 Around the Worlds (waist only)

  5. 25 Figure 8’s

Below is a breakdown of each exercise, how to perform it safely, the primary muscles it engages, and how it ties back to the athletic qualities necessary for a basketball legend like Moses Malone.

1. Medicine Ball Trunk Twists (25 reps)

How to Perform

  1. Sit on the floor or stand with feet shoulder-width apart (sitting increases the core challenge).

  2. Hold a medicine ball in front of your chest.

  3. Keeping your core tight, rotate your torso to one side, bringing the medicine ball across your body.

  4. Rotate back through center to the opposite side.

  5. Continue alternating sides until you complete 25 total reps (each twist counts as one rep).

Muscles Worked

  • Core Muscles: Rectus abdominis, obliques, and transverse abdominis

  • Shoulders and Arms: Supporting role to stabilize and hold the ball

  • Lower Back: Assists in maintaining proper posture and alignment

Basketball Tie-In

Moses Malone excelled at positioning himself and adjusting mid-air for rebounds. A strong, stable core is essential in basketball for balancing while boxing out opponents, contesting rebounds, and rotating quickly to secure the ball. These twists help develop the rotational strength crucial for pivoting and changing direction on the court.

2. Tuck Jumps (100 reps)

How to Perform

  1. Stand with feet shoulder-width apart.

  2. Bend your knees slightly and push your hips back as you prepare to jump.

  3. Explode upward, driving through the balls of your feet.

  4. At the top of your jump, tuck your knees toward your chest.

  5. Land softly with knees bent, immediately resetting for the next jump.

Muscles Worked

  • Lower Body: Quads, glutes, hamstrings, calves

  • Core: Stabilizes the body in mid-air and on landing

Basketball Tie-In

Explosive jumps are second nature to any great rebounder. Tuck jumps train the ability to spring off the ground quickly—a key skill in basketball for grabbing boards and out-jumping opponents. Moses Malone’s success as a rebounder was tied to quick, repeated leaps in the paint to secure possession.

3. Bounds (20 reps)

How to Perform

  1. Stand with feet shoulder-width apart.

  2. Drive off one foot to leap forward or diagonally, landing softly on the opposite foot.

  3. Immediately push off again, bounding forward onto the other foot.

  4. Aim for distance and controlled landings each time.

  5. Count each bound (landing) as one rep until reaching 20 total reps.

Muscles Worked

  • Lower Body: Quads, glutes, hamstrings, calves

  • Hip Flexors: Engaged during the powerful drive forward

  • Core: Supports balance and stability during landing

Basketball Tie-In

Bounding drills develop explosive power, balance, and single-leg strength. They mimic the bursts of energy needed to move quickly into position for rebounds, loose balls, and drives to the hoop. Basketball players—especially big men like Moses Malone—need a powerful launch in any direction and the ability to land with stability.

4. Around the Worlds (Waist Only) (100 reps)

How to Perform

  1. Stand upright with feet slightly apart.

  2. Hold a basketball, medicine ball, or any light training ball at waist height.

  3. Pass the ball around your torso in a continuous circle, moving from the front to your side, then behind you, and around again.

  4. Keep your core tight and your arms extended but relaxed, allowing a smooth handoff from one hand to the other.

  5. Aim for 50 rotations in one direction, then switch directions for another 50, totaling 100 reps.

Muscles Worked

  • Core: Particularly the obliques, as they assist in rotational stability

  • Shoulders and Arms: Perform the pass and stabilize the ball

  • Lower Back: Helps maintain upright posture

Basketball Tie-In

Ball-handling and coordination are vital in basketball. Even though Moses Malone was primarily known for his work in the paint, every NBA player benefits from good hand–eye coordination. Around the Worlds enhance ball-handling agility, teaching you to move the ball smoothly around your waist—a fundamental warm-up and coordination drill for basketball players.

5. Figure 8’s (25 reps)

How to Perform

  1. Stand with feet shoulder-width apart, knees slightly bent.

  2. Hold a basketball or similar ball in front of you.

  3. Pass the ball between your legs in a figure-8 pattern:

    • Start by passing it around the outside of one leg, then through the middle, and around the outside of the other leg.

    • Continue weaving the ball through and around your legs in a figure-8 motion.

  4. Each complete pass around both legs counts as one rep.

  5. Keep your torso upright and use your legs for a slight bend as needed.

Muscles Worked

  • Core: Maintains stability and posture

  • Arms and Shoulders: Guide and control the ball’s movement

  • Hips: Play a supporting role in stance and balance

Basketball Tie-In

This drill fine-tunes hand–eye coordination, ball-handling, and lower-body positioning. While Moses Malone was a ferocious rebounder, being comfortable with the ball at different angles around the body is a staple skill in basketball. Figure 8’s train fluidity, quick reflexes, and confidence in manipulating the ball in tight spaces.

Putting It All Together

  1. Warm Up: Begin with dynamic stretches or light cardio (e.g., jumping jacks, high knees) to prepare the joints and muscles for explosive movements.

  2. The 20-Minute AMRAP: Move methodically from Medicine Ball Trunk Twists to Tuck Jumps, Bounds, Around the Worlds, and Figure 8’s. Perform the prescribed reps for each exercise. Once you complete the last exercise, return to the first and repeat. Continue for the full 20 minutes.

  3. Cool Down: End with static stretching to reduce muscle tension, focusing on your hips, quads, hamstrings, back, and shoulders.

Why This Workout Suits “The Chairman of the Boards” Theme:
Moses Malone’s rebounding dominance required explosiveness, core stability, and coordination—skills emphasized in these exercises. By combining plyometric work (Tuck Jumps, Bounds) with rotational and coordination drills (Medicine Ball Trunk Twists, Around the Worlds, Figure 8’s), you develop the same foundational athletic abilities that helped Moses Malone command the boards.

Embrace the spirit of “The Chairman” by pushing your limits and focusing on power, agility, and concentration in each rep. Keep track of how many rounds you complete, and challenge yourself to surpass that number each time you revisit this workout!

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