Mason’s First 2026 Visit, Shane Pendergrass

By
Palmer Johnson
-
356
6003
Picture from @DC_Premier_ on Twitter/X

Mason is bringing in 6’8 forward/wing Shane Pendergrass on an unofficial visit, their first one for a 2026 prospect.

Pendergrass is attending Mount Zion, but he previously went to Gwynn Park, assistant coach Louis Hinnant’s alma mater.

Shane took two unofficial visits to Penn State, and another to Georgetown. He has offers from Mason, St. Bonaventure, Bryant, NJIT, Norfolk State, Bethune-Cookman, San Diego, and reportedly has interest from Illinois, Notre Dame, Marquette, Maryland, Iowa, Boston College, UVA, Virginia Tech, and of course, Penn State and Georgetown.

Pendergrass had big performances at the UA Future 60 that put a lot of eyes on him.

Per Rivals, Shane averaged 19.6 points and 7 rebounds for DC Premier, his UAA team, and 18 and 7.6 for Mount Zion this season.

He also made the All-MPSC Team, the team that recognizes the best players from the DC Metro Private School Conference.

It seems like Pendergrass reclassified from 2025 to 2026, as I found some older stuff on him that calls him a 2025 guy.

Mason’s visitor has a pretty well-rounded game. He’s able to shoot it from the perimeter, is a big energy and effort guy, a lob threat, and has a nice mid-range game that I could see being used to break zones.

Shane used to be more forward-y, but it seems like he has now slimmed down a bit and can play either wing or forward. On his social media, the 6’8 Mount Zion prospect calls himself a wing. Whatever Pendergrass is, he is probably playing at the four.

The wing/forward hybrid is probably an average-ish A10 athlete, as nothing stuck out to me in a positive or negative way.

I watched a couple of minutes of Mount Zion’s game against Bullis School to get a feel on his defense. In that time, he grabbed a tough rebound and didn’t give anything up in a zone defense. Since they played zone defense, it was a bit tough to evaluate Shane’s man-to-man skills, but it looked like he was putting in a lot of effort on that end, and that is all you can ask for.

Pendergrass seems like a very capable defender that has the potential to be a plus defender.

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    patterns.
    This method lets you hit all major muscle groups in a single session, typically three to four times a week.
    Specialists often debate the effectiveness of assorted coaching splits.
    Many agree that the most effective cut up largely
    depends on particular person targets and circumstances.
    Some prefer larger frequency, while others focus on quantity and depth.
    It refers again to the complete quantity of work accomplished,
    typically measured in sets and reps. Different splits require completely different quantity methods to be effective.
    If you discover that you’re persistently sore or not recovering well, consider adjusting your split.

    This divides the muscle teams into functions with the following muscle groups.
    Nevertheless, generally muscle group pairings are primarily based on which burns the most vitality and provides the most
    effective exercise. As you resolve what muscle groups to work out together, consider your fitness level, what your targets are,
    and how a lot time you have to dedicate to your exercises.

    A full body exercise with weights takes this under consideration by hitting all muscle teams several
    instances over the course of a quantity of days. Progressing on this 4-day workout plan involves
    using progressive overload, mainly by increasing weights weekly.
    Incorporate the shoulder press, which targets your deltoids and higher traps, to develop your higher
    physique strength. This exercise promotes stability and energy
    in your shoulders, which is important for so much of every day actions and sports activities.
    After completing your chest workouts, transfer on to tricep pushdowns.
    This isolation train successfully targets the triceps, allowing you to completely have interaction and fatigue these muscular
    tissues after they’ve already been involved in your
    chest work. Nevertheless, it is a staple in plenty of bodybuilding packages and an unparalleled general mass-builder.

    It is important to give attention to compound actions and to guarantee that every workout offers
    enough stimulus for muscle growth. With the best program, full
    physique exercises can help you attain your physique objectives.
    When you pair chest and triceps in your exercise routine, you
    maximize effectivity and construct strength effectively.
    This combination lets you target two major
    muscle teams with complementary movements, enhancing your total upper body energy.

    If you might be training for a sport and have to give consideration to training
    a specific set of actions … But you simply have to be conscious
    you could smash yourself every exercise, because you’re unlikely
    to find a way to recover from it. The bro split is
    your typical training programme you will little question have seen if you’d set foot in Gold’s Gym
    in the mid-70s. And I’d be willing to hazard a guess that method still dominates the fitness center floor if you walked in there at present.

    And there are 5 main muscle teams you should give a
    shit about. It’s necessary to remember that rest
    time can be required for a muscle to achieve energy,
    construct mass and performance healthily.
    The core is engaged throughout many leg exercises, which increases the efficiency of the
    exercise. Moreover, this combination helps in building overall body strength and stability.
    Creating a workout plan that completely fits is like crafting a bespoke
    swimsuit.
    Many widespread workouts will already goal many of
    those muscle groups on each given day. For example, the bench press targets the chest, triceps, and
    shoulders, making it ideal for day three of this routine.
    One method, typically seen in “bro splits”, is to easily
    practice the muscles by body elements. For examle, what this means is to have a “chest” day
    the place all you prepare is the chest. However, do not forget that the chest consists of a number
    of totally different muscles, so nowadays would use isolation workouts
    for every indivudal muscle inside the chest muscle group.

    All upper body and many decrease body exercises
    require a robust grip. If your grip fails, you could find that you can’t continue your set, although you haven’t fatigued the target muscle.

    Once More separated into three parts, the gluteus maximus,
    medius, and minimus all attach on the pelvis and the thigh bone.
    Together, they transfer the thigh backward, to the sides, and in a rotating method.
    The rhomboid muscle stretches from the shoulder blade to the spine.

    The muscle group workout split, also referred
    to as the Bro cut up, is the preferred training program on the earth.
    It is simple and allows you to prepare every muscle group individually.
    This is a well-liked cut up as a result of most chest exercises work the
    triceps and front portion of the shoulders too.
    In regards to bodyweight-only workouts, a coaching schedule of 6
    days every week turns into more penetrable for a variety
    of health levels, as body weight coaching could be much less taxing on the body.
    Nonetheless, optimizing both your workouts and restoration are necessary regardless of whether or not you’re lifting weights or doing
    calisthenics. This article will dive into the nitty gritty
    of the mighty 6 day exercise split to teach you all you should know.
    It additionally accommodates a full 6 day weight coaching split
    program that you could observe should you resolve to take the 6-days-of-working-out-a-week journey.

    (You must be beginning to see why it’s important to understand basic
    biomechanics). When grouping muscular tissues, to have the ability to
    optimize power and muscle growth, research have shown that training every muscle
    two occasions every week produces optimal outcomes.
    Coaching a muscle twice per week allows the optimum amount of
    training and restoration in order that your muscle tissue are in a perpetual state of
    progress. This makes sense because compound leg workout routines contain all these muscular tissues.

    Perform three units of 5–6 reps, including weight to the bar each set.
    Your last set should be a real wrestle to complete with
    good kind. The amount of preliminary units is determined by your primary exercise’s weight.
    The upside, however, is you’ve your weekends to relaxation up and get
    well so you’ll be able to really feel nicely rested by Monday
    to start the cycle anew. The hardest part for most individuals
    is often both vitamin or exercise development. Not everybody studies diet and dietetics, or train science for that matter.
    In Any Other Case, you may end up hurting your self,
    or on the very least not seeing optimum outcomes.
    Squats and lunges are additionally good methods of engaging the lower
    physique. The American Council on Train advises on understanding lateral raises,
    overhead presses and entrance raises to sculpt and strengthen your shoulders.
    Still others say there’s no such thing as the most effective muscle
    group combos to workout together. Instead, your resistance training exercises ought
    to revolve around a single train, such as the squat, bench press,
    or deadlift. Embarking on a fitness journey calls for good decisions, especially with muscle group mixtures.
    Working out the proper muscular tissues together can unleash sudden power
    gains and transformative outcomes.
    Assuming you will have entry to a fitness center, then beginners should use dumbbells till
    ready for barbell lifts (i.e. goblet squats quite than barbell back squats).
    It’s important that you put as a lot emphasis in your recovery as you do your workouts.
    As A End Result Of the mixtures are infinite
    and extra advanced than most routines, I will save the remainder of the do-it-yourself portion of this
    text for an additional time. For selection, please use different exercises out of
    your first leg workout.

    References:

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