Sunday, May 17, 2026
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⚡ Monday Workout
Plyometrics · Strength · Shooting
Jump Rope Warmup — 2 min
2 minutes continuous at a steady pace. Focus on quick feet and light landings. Gets your calves and ankles primed to jump.
Box Jumps — 3×5
Stand in front of the box. Bend knees, swing arms, EXPLODE up. Land soft with both feet on the box, knees bent. Step down slowly. Full reset between every rep.
Resistance Band Jumps — 3×8
Stand on the band, hold handles at shoulders. Jump as HIGH as you can against the resistance. Land soft, reset, go again.
Single Leg Hops — 2×5 each
Balance on one leg. Push off hard and hop forward, landing on the same foot. Focus on a powerful push-off each time. 2 sets per leg.
Goblet Squats — 3×12
Hold one dumbbell at your chest. Squat as deep as you can, chest up. Drive through your heels. 3 sets of 12.
Single Leg Calf Raises — 3×15 each
Stand on the edge of a step on one foot, heel hanging off. Lower slow, drive up to tiptoe. Slow and controlled the whole way. 3 sets of 15 per leg.
Glute Bridges — 3×12
Lie on your back, feet flat, knees bent. Drive hips up and SQUEEZE your glutes at the top for 2 seconds. Lower slow. 3 sets of 12.
Plank Hold — 2×30 seconds
Get into push-up position on your forearms. Keep your body a straight line from head to heels — no sagging hips, no raised butt. Squeeze your abs and glutes the whole time. 2 rounds of 30 seconds.
Dead Bug — 2×8 each side
Lie on your back, arms straight up, knees at 90°. Slowly lower your right arm and left leg toward the floor AT THE SAME TIME — keep your lower back FLAT on the ground the whole time. Return and switch. 2 sets of 8 per side.
Bicycle Crunches — 2×20
Lie on your back, hands behind your head. Bring your right elbow to your left knee while extending the right leg. Alternate sides in a smooth pedaling motion. Don't yank your neck. 2 sets of 20 total.
Form Shooting — 25 makes
5 feet from the basket. One hand only — perfect arc every time. Count makes only. Get 25 makes.
Free Throws — 30 shots
Same routine every time — bounce, breathe, bend, follow through. Track your makes.
Spot Shooting — 5 spots × 5 shots
5 spots: left corner, left wing, top of key, right wing, right corner. 5 shots each = 25 total. Focus on footwork and catching in your pocket.
Off-Dribble Pull-Ups — 20 reps
Drive hard, one hard dribble, pull up for a mid-range. 10 from the right, 10 from the left. Hold your follow-through.
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