Healthy Hooper Offseason Beginner: Training by Molly Binetti in TrainHeroic

Body By Binetti

Basketball

Coach

Molly Binetti

8-week beginner offseason strength program for basketball. 4 lift days + 1 recovery day.

Features
5 sessions per week
Must use App app to view and log training
Program Training

$80

Get Healthy Hooper Offseason Beginner

Feel Good to Play Better

The first step to playing your best is to be healthy enough to stay on the court. Healthy Hooper is not just about getting strong and powerful, it's about helping you move well and focusing on the little details that you need as a hooper.

Track Your Progress

TrainHeroic makes it easy for you to track your weights and your reps throughout the program, so you can see the progress you make from week 1 to week 8. There are also built-in competitions to challenge yourself and see how you stack up to others who are doing the program as well.

You're Part of a Team

There's no better feeling than knowing you're part of a team who has your back. With Healthy Hooper, you have direct access to a coach to help you along your journey. You are also part of a community of hoopers like yourself who are trying to be their best, and you can help push each other along the way.

Features

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Equipment

Recommended

CONVENTIONAL GYMDumbbells // bands // kettlebells // cable stack

Sample Week

Week 1 of 8-week program

Sunday

HHB Total Body Dynamic

Shinbox with Rotation

1 x 8

Sidelying T-Spine Rotation

1 x 6

Table Top

1 x 5

Glute Bridge Hold

1 x 20

Side Plank

1 x 20

Baby Squat

1 x 5

SL RDL to Forward Lunge

1 x 5

Pogos (Quickness)

2 x 50

Drop Squat

2 x 5

Squat Jump

3 x 3

MB Slam

3 x 6

SL ECC Squat to Bench- up on 2

3 x 5

Tempo Push-Up

3 x 5

DB Supported 1-Arm Row

3 x 10

Farmers Walk

3 x 40

Plank

3 x 30

Wall SL Calf Raise Combo

3 x 6

Monday

HHB ME LB, RE UB

Ankle Walks

1 x 5

Hip Rocks

1 x 10

Adductor Rock

1 x 8

Hammy Rock n Roll

1 x 10

Down Dog to Groiner

1 x 5

Crawl

1 x 10

RDL to Squat

1 x 10

Jump Rope

1 x 100

Goblet Squat Hold

3 x 3 @ 10

DB RDL

3 x 5

Cook Hip Lift

3 x 5

DB Incline Alternating Bench

12, 10, 8

Underhand Grip Lat Pulldown

3 x 12

Band Pullapart

3 x 10

DB Alternating Hammer Curl

3 x 6

Rope Tricep Pushdown

3 x 8

Hollow Body Hold

3 x 10

Tuesday

HHB Recovery

Roll feet

1 x 60

Ankle Walks

2 x 5

Wall Knee Drives

2 x 10

Yoga Series

2 x 5

Adductor Rock n Reach

2 x 6

Child's Pose Reach & Rotate

2 x 6

1/2 Kneeling Groin Rock

2 x 10

Down Dog to Pigeon

2 x 3

Groiner to Lateral Squat

2 x 5

A10

Adductor Plank

2 x 10

A11

SL Glute Bridge Hold

2 x 20

A12

Bear Position Hip Extension Hold

2 x 2 @ 10

A13

Bear Position Shoulder Tap

2 x 5

A14

Jefferson Curl

2 x 6

Wednesday

HHB ME UB, RE LB

Shinbox With Reach

1 x 5

Seated Hip Hovers

1 x 10

Seated Hip 90/90

1 x 10

Straight Leg Kick

1 x 10

Glute Bridge

1 x 10

Split Squat with Calf Raise

1 x 10

Good Morning with Reach

1 x 10

Single Leg Pogos

1 x 25

Drop Split Squat

1 x 5

DB Bench Press

4 x 8

Chin-up Hold

4 x 10

Band Wide Stance Anti-Rotation Press

3 x 5

Spanish Split Squat Hold

3 x 25

DB Supported SL RDL

3 x 6

Cable Facepull

3 x 12

Suitcase Carry

3 x 30

DB Seated Calf Raise

3 x 12

Band Deadbug

3 x 6

DB/KB Lateral Squat Hold

2 x 10

Thursday

HHB Work Capacity

Hip Rock Combo

1 x 5

Sidelying Windmill

1 x 5

Glute Mobilization

1 x 8

Glute Bridge March

1 x 5

Lateral Squat Shift with Bounce

1 x 5

SL RDL to SL Squat

1 x 5

Rotational Drop Squat

1 x 5

Jump Rope

1 x 100

Conditioning

ED circuit 1

5 minutes - complete as many rounds as you can Step-up x5ea TRX row or cable row x6 Squat jump x5

Conditioning

ED Circuit 2

5 minutes - complete as many rounds as possible Push up x5 RDL or Leg Curl x5 Long Jump x5

Conditioning

WC 30/30 Circuit

PICK 5 EXERCISES Sled Push/Backwards Sled Drag Farmers Walk 10yd Continuous Shuffle 10yd Continuous Run Medball Slam Bear Crawl Pogos 10yd Forward/Backward Skip Medball Rotational Slam :30 work/:30 rest between exercises Rest 1:00 between each round 5 ROUNDS

Coach