The all-in-one training program for athletes
Strength•Basketball Skill•Jumping/Explosive•Speed/Agility•Mobility/Flexibility
-Daily dynamic warmups
-Strength training based on yearly periodization (age applicable)
BASE (the day your season ends until your off-season training begins)
BUILD (the day you start off-season training until regular practice begins for your sport)
BATTLE (the day your regular practice begins until the day of your last competition)
-Basketball skill workouts
-Daily workouts with video
-Jumping program to build an explosive athlete
-Speed/agility workouts to help athletes improve on acceleration, deceleration, change of direction and velocity
-Mobility/flexibility programs as part of each workout
-Leader board-record results from each workout right on your smart phone or ipad and compare or see where others are at
-Testing weeks-monitor your progress with strength and speed/agility tests
-Each workout and program comes with demo videos to help with proper execution
A1
Light Jog
1 x 1:00
A2
Mobility - DW - Quad Pull
1 x 16
A3
Mobility - DW - Heel to Toe Walks
1 x 20
A4
Mobility - Single Arm Internal Rotation
2 x 10
A5
Mobility - Single Arm External Rotation
2 x 10
A6
Mobility - DW - Bird Dog
2 x 20
A1
Bball - BH - Pound Dribble High
2 x 50
A2
Bball - BH - Pound Dribble Low
2 x 50
A3
Bball - BH - In/Out
2 x 50
A4
Bball - BH - Crossover Back
2 x 30
A5
Bball - BH - Between Legs Back
2 x 30
A6
Bball - BH - Behind Back
1 x 50
B1
Bball - Attack - In/Out to Layup
5, 5, 10, 10
B2
Bball - Attack - Crossover to Layup
5, 5, 10, 10
B3
Bball - Attack - Between Legs to Layup
5, 5, 10, 10
B4
Bball - Attack - Behind Back to Layup
5, 5, 10, 10
B5
Bball - Free Throw Shooting (25)
1 x 25
A1
Split Jump
4 x 12
A2
Barbell Upright Row
4 x 12
A3
Thruster
4 x 12
A4
Crunch w/ wt.
4 x 12
A5
DB Hang Squat Clean
4 x 12
A6
Barbell Roll Outs
4 x 12
B1
Side Plank
2 x 15
B2
Spiderman Plank
2 x 30
A1
Mobility - Ball Smash - Foot
2 x 1:00
A2
Mobility - Ball Smash - Shin
2 x 1:00
A3
Mobility - Ball Smash - Calf
2 x 1:00
A4
Mobility - Ball Smash - Knee
2 x 1:00
A5
Mobility - Ball Smash and Gap - Knee
2 x 0:30
A1
Cardio
1 x 2:00
A2
Mobility - DW - Knee Hugs Up/Over/Out
1 x 20
A3
Mobility - DW - Iron Cross
1 x 20
A4
Mobility - Side Lying Resisted Fire Hydrant
2 x 15
A5
Mobility - DW - Isometric Chest Press with Ball
1 x 10
A1
Bball - BH - 3x Dribble Tap against Wall to Other Hand
1 x 50
A2
Bball - BH - 2x Dribble Tap Against Wall to Other Hand
1 x 50
A3
Bball - BH - 1x Dribble Tap Against Wall to Other Hand
1 x 50
A4
Bball - BH - Jump Taps
2 x 50
B1
Bball - Attack - In/Out to Floater
5, 5, 10, 10
B2
Bball - Attack - Crossover to Floater
5, 5, 10, 10
B3
Bball - Attack - Between Legs to Floater
5, 5, 10, 10
B4
Bball - Attack - Behind Back to Floater
5, 5, 10, 10
B5
Bball - Free Throw Shooting (25)
1 x 25
A1
SAQ - Ladder - 2 Feet Alternating Steps
4 x 1
A2
SAQ - Ladder - Lateral 2 Feet Alternating Steps
4 x 1
A3
SAQ - Ladder - Icky Shuffle
4 x 1
A1
Mobility - Ball Smash - Low Back
2 x 1:00
A2
Mobility - Ball Smash - Glutes
2 x 1:00
A3
Mobility - Ball Smash - IT Band
2 x 1:00
A4
Mobility - Ball Smash - Quad
2 x 1:00
A5
Mobility - Ball Smash - Hip Flexor
2 x 1:00
A1
Mobility - DW - Jump Rope
1 x 1:40
A2
Mobility - Kneeling Heel Cord Stretch - Left
1 x 20
A3
Mobility - Kneeling Heel Cord Stretch - Right
1 x 20
A4
Mobility - Shoulder Internal Rotation
2 x 8
A5
Mobility - DW - Banded Chest Press
1 x 20
A6
Mobility - DW - Banded Hamstring Pull Down
2 x 20
A1
Bball - BH - 3x Crossover, Between Legs, Behind Back
1 x 40
A2
Bball - BH - 3 Dribbles 3x Between Legs
1 x 40
A3
Bball - BH - In/Out, Crossover, Between Legs, Behind Back
1 x 50
B1
Bball - Attack - In/Out to Pro Hop
5, 5, 10, 10
B2
Bball - Attack - Crossover to Pro Hop
5, 5, 10, 10
B3
Bball - Attack - Between Legs to Pro Hop
5, 5, 10, 10
B4
Bball - Attack - Behind Back to Pro Hop
5, 5, 10, 10
B5
Bball - Free Throw Shooting (25)
1 x 25
A1
Cardio
1 x 2:00
A2
Mobility - DW - Bar Hang
2 x 0:20
A3
Mobility - Disc Ankle Rotations - Left
2 x 8
A4
Mobility - Disc Ankle Rotations - Right
2 x 8
A5
Mobility - DW - Banded Reverse Fly
1 x 20
A6
Mobility - DW - Banded Leg Press
2 x 20
A1
Mobility - DW - X-Band
2 x 20
A2
Mobility - Standing Hip Raise - Left
1 x 10
A3
Mobility - Standing Hip Raise - Right
1 x 10
A4
Mobility - DW - Wall Angels
1 x 10
A5
Mobility - DW - Inner Thigh Squeeze
1 x 20
A1
Bball - BH - Behind Back
1 x 50
A2
Bball - BH - Behind Back with Tennis Ball
2 x 30
A3
Bball - BH - In/Out, Crossover, Between Legs, Behind Back
1 x 30
B1
Bball - Attack - In/Out to Euro Step
5, 5, 10, 10
B2
Bball - Attack - Crossover to Euro Step
5, 5, 10, 10
B3
Bball - Attack - Between Legs to Euro Step
5, 5, 10, 10
B4
Bball - Attack - Behind Back to Euro Step
5, 5, 10, 10
B5
Bball - Free Throw Shooting (25)
1 x 25
A1
Mobility - DW - Carioca
2 x 60
A2
Mobility - Bilateral Shoulder Flexion
3 x 0:10
A3
Mobility - DW - Leg Cradle
1 x 20
A4
Mobility - DW - Single Leg Floor Touch
1 x 20
A5
Mobility - TRX YT
1 x 15
A1
Mobility - Ball Smash - Deltoids/Neck
2 x 1:00
A2
Mobility - Ball Smash - Thoracic Spine
2 x 1:00
A3
Mobility - Ball Smash - Lats
2 x 1:00
A4
Mobility - Ball Smash - Rotator Cuff
2 x 1:00
A5
Mobility - Ball Smash - Chest
2 x 1:00
A1
SAQ - Line - 2 Foot Hops
2 x 0:30
A2
SAQ - Line - 2 Foot Lateral Hops
2 x 0:30
A3
SAQ - Line - 1 Foot Hops
4 x 0:30
A4
SAQ - Line - 1 Foot Lateral Hops
4 x 0:30
A1
Hurdle Hops
4 x 0:45
A2
Burpee Broad Jump
4 x 0:45
A3
Explosive Box Jumps
4 x 0:45
A4
Bodyweight Row
4 x 0:45
A5
DB Snatch
4 x 0:45
A6
Jump Rope
4 x 0:45
B1
Core - Plank Tic Toc on Med Ball
2 x 30
B2
Hollow Rock
2 x 30
Professional basketball player overseas. Played 4 years of collegiate division 1 basketball. Continuing my education in Exercise and Wellness. Co-owner and virtual coach of EAP
Masters degree in Exercise Science. Played 4 years of College basketball in Hawaii. Co-founder of Xcel Fitness and one of the highest grossing training clubs in the US. Been in the health and fitness industry for 25 years. High school basketball coach for the past 23 years, winning 3 state championships in the state Utah. EAP Founder, co-owner, and coach.
Masters degree in sports psychology. Mental coach for the US Army. Certified in personal training, corrective exercise, and performance enhancement. EAP co-owner and coach.
With a combined 50+ years of playing, coaching, and training experience, we have established a method to develop a complete athlete. We have worked with athletes ranging from beginner to the professional level. Our coaches are here to help athletes reach t
Start My 7-Day Free TrialWhen you join a team you’re getting more than programming, you’re joining an online community.