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Week
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Playlists
Upper body6 exercises
Press, pull, and shoulders.
Lower body6 exercises
Squat, hinge, and calves.
First step4 exercises
Acceleration, cuts, and jumps.
Game speed5 exercises
Fly, change, and flip the hips.
Core circuit5 exercises
Brace, anti-rotate, and carry.
Guard work6 exercises
Handle, shot, and closeout.
Finishing5 exercises
Layups, post, and the glass.
Team skills5 exercises
Pass, screen, and fill.
Chest
Bench press
Bar to chest, press to lockout.
Push-up
Floor press with a tight plank.
Shoulders
Overhead press
Bar from shoulders to lockout.
Lateral raise
Raise dumbbells to shoulder height.
Back
Pull-up
Chin over the bar from a dead hang.
Bent-over row
Hinge and row the bar to the hip.
Quads
Back squat
Sit between the hips, drive up tall.
Split squat
Rear-foot split, front quad loaded.
Hamstrings
Romanian deadlift
Hinge until the hamstrings load.
Nordic curl
Slow lower with a braced hip.
Glutes
Hip thrust
Drive the hips to a full lockout.
Glute bridge
Shoulders down, squeeze at the top.
Calves
Standing calf raise
Full stretch, pause at the top.
Seated calf raise
Soleus raise with a slow lower.