Bball Complete Strength
Prime By Design LLC
BasketballIgnite Your Potential: 12-Week Online Fitness Transformation
Ready to unleash your inner athlete? Our 12-week online program is your ticket to a leaner, stronger, and more athletic you.
What You'll Achieve:
Shredded Physique: Build muscle, torch fat, and reveal a chiseled physique.
Bulletproof Joints: Reduce knee pain and improve joint health for long-lasting fitness.
Explosive Power: Enhance agility, speed, and power to dominate any sport or activity.
Personalized Guidance: Expert-designed workouts and nutrition plans tailored to your goals.
24/7 Access: Train anytime, anywhere, on any device.
Community Support: Join a supportive community of like-minded individuals.
Are you ready to transform your body and elevate your life?
A
My Dynamic Warmup
1 x 10
B1
Iso Split Squat Hold
2 x 1 @ 45
B2
Low Pogo Hops
2 x 15
B3
Single Leg Extensive Low Box Hops
2 x 1 @ 10
C1
Back Squat
3 x 6
C2
Low Squat Jumps
3 x 8
D
Alt Reverse Plank
3 x 6 @ 3
E
Shoulder Elevated Glute Bridge March
3 x 5 @ 4
F
2 up 1 down Calf Raise
3 x 7 @ 3
A
My Dynamic Warmup
1 x 10
B1
Plank with arm reach
3 x 8
B2
T Spine Rotation Mobility
3 x 8
C1
Sprinter Sit-Ups
3 x 10
C2
90 90 Hip Mobility
D1
DB 1-A Chest Press
3 x 8
D2
DB Bench Pull-over
3 x 8
E1
1/2 Kneel 1 DB Oh Press
3 x 8
E2
Prone Swimmers
3 x 8
F1
Alternating DB Hammer Curl
3 x 8
F2
DB Tricep Kickback
3 x 8
A
My Dynamic Warmup
1 x 10
B
Floating Heel Iso Split Squat
2 x 1 @ 45
C
Rotating Pogo hops
2 x 1 @ 8
D
Lateral Bounds to Stabilize
2 x 4
E1
Barbell Rdl
4 x 3
E2
KB swings
4 x 4
E3
Box Jump
4 x 3 @ 20
F
DB Lateral Lunge
3 x 6
G
Clamshell
3 x 8
A
My Dynamic Warmup
1 x 10
B1
Deadbug iso hold
3 x 1 @ 30
B2
Hamstring Floss
3 x 8
C1
Alternating V-Ups
3 x 16
C2
Kneeling Hip Flexor Stretch
3 x 6
D1
Alt Chest Press
3 x 10
D2
1-Arm DB Row
3 x 10
E1
DB Arnold Press
E2
Lat Pull Downs
3 x 10
F1
DB Bicep Curls
3 x 10
F2
DB Tricep Extension
3 x 10
A
My Dynamic Warmup
1 x 10
B1
Iso Split Squat Hold
2 x 1 @ 45
B2
Low Pogo Hops
2 x 15
B3
Single Leg Extensive Low Box Hops
2 x 10
C1
DB Step Up
3 x 8
C2
Split Squat Jump
3 x 3
D
Hex Bar Deadlift
3 x 10
E
Single Leg Hip Thrust
3 x 8
F
2 up 1 down Calf Raise
3 x 7 @ 3
Coach Joshua Mercado
NASM CPT, PES. Coach Josh is a certified performance enhancement coach who specializes in helping basketball players get stronger, faster and more explosive. Coach Josh has been a strength and conditioning coach for over 7 years and has help athletes of all ages transform their athletic abilities. Coach Josh has worked with high school, college and over seas pros.
