In-Tension Training LLC
BasketballThis program is designed to build a solid foundation of mobility/stability, force absorption, acceleration, strength and conditioning.
By improving these qualities, you will enhance the effects you get from more intensive strength/power training going forward by improving movement quality, muscular imbalances and reducing risk of inury.
This program provides a safe, efficient, intro program for basketball athletes new to the weight room or just starting their offseason training.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Walking lunge with reach
1 x 5
A2
Single leg RDL + Reach
1 x 5
A3
Cossack Squat
1 x 5
A4
Bodyweight overhead squat
1 x 5
A5
Glute Bridge
1 x 5
A6
Modified side plank + clamshell
1 x 5
B
Submax pogos
2 x 0:30
C
Single leg snapdown
2 x 5
D
Vertical Jump + Stick (Soft landing)
2 x 5
E
Sled Push
2 x 10
F
Heels elevated goblet squat
2 x 10
G
GHR
2 x 10
H
FFE bent knee calf raise
2 x 10
I
90/90 breathing with hip lift
1 x 10
A1
Plank walkout + row + push up
1 x 5
A2
Shoulder handcuffs
1 x 5
A3
Cat Cow
1 x 5
A4
Scorpion
1 x 5
A5
Worlds greatest stretch
1 x 3
A6
Adductor rockback
1 x 5
A7
90/90 seqeunce
1 x 5
B1
Eyes closed single leg balance
2 x 0:30
B2
Bird Dog
2 x 10
B3
Stability ball dead bug
2 x 0:30
C1
DB Bench Press
2 x 10
C2
Inverted row
2 x 10
D
Chin-Up
E
Tricep Pushdown
2 x 12
F
DB Lateral Raise
2 x 12
G
90/90 breathing with hip lift
1 x 10
A1
Walking lunge with reach
1 x 5
A2
Single leg RDL + Reach
1 x 5
A3
Cossack Squat
1 x 5
A4
Bodyweight overhead squat
1 x 5
A5
Glute Bridge
1 x 5
A6
Modified side plank + clamshell
1 x 5
B
Submax pogos
2 x 0:30
C
Med Ball Slam
2 x 5
D
Skater hop quick stick
2 x 5
E
approach box jump
2 x 3
F
DB Goblet Lateral Lunge
2 x 8
G
Shoulders elevated glute bridge march
2 x 8
H
Calf Raise
2 x 10
I
90/90 breathing with hip lift
1 x 10
A1
Plank walkout + row + push up
1 x 5
A2
Shoulder handcuffs
1 x 5
A3
Cat Cow
1 x 5
A4
Scorpion
1 x 5
A5
Worlds greatest stretch
1 x 3
A6
Adductor rockback
1 x 5
A7
90/90 seqeunce
1 x 5
B1
Eyes closed single leg balance
2 x 0:30
B2
Bird Dog
2 x 10
B3
Side Plank
2 x 0:30
C1
1/2 kneeling shoulder press
2 x 8
C2
1-Arm DB Row
2 x 8
D
Banded push up
E
Hammer Curl
2 x 12
F
90/90 breathing with hip lift
1 x 10
