This Hoopers Foundations Program is developed for those who are seeking to utilize the weight-room as a tool to help them excel on the hard wood. For our hoopers this is the first step in the journey to achieving your goals and blowing past defenders.
What this program focuses on...
✅ Building a solid foundation or core strength/stability
✅ Acceleration to blow past defenders
✅ Force absorption to prevent risk of injury
✅ Strength and conditioning to get more minutes on the court
By improving these qualities, you will enhance the effects of more intensive strength/power training as we advance by improving movement quality, muscular imbalances, and reducing the risk of injury. This program provides a safe, efficient, intro program for basketball athletes new to the weight room or just starting their off-season 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
Roy Palmer is a Certified Strength and Conditioning Specialist (CSCS), who has 5 years of training experience. Working with athletes from youth teams to professional athletes has given Roy tons of experience. He has also worked with wellness-focused individuals from the ages of 15-60+.
Get ready to lock up on defense and blow past defenders on offense while staying healthy and building strength through and through.
Get Phase 1: Foundations for Hoopers (4 Days/Week- Beginner)