Cullen Donovan

Cullen Donovan

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Upper Body Strength & Power Training for Hoopers

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The Basketball Upper Body Strength Blueprint, is a 4-week program that is built for hoopers. With two structured upper body sessions each week, you’ll train for strength, power, and durability. Explosive pressing and pulling movements develop the ability to fight through contact, control your body in the air, and protect your shoulders across a long season. Stability and accessory work reinforce balance, posture, and joint health, ensuring your shot stays fluid and your body stays game-ready.
Goal:
Athletic Performance
Weight lifting, Sports, Functional
4 weeks program 2 days/week 45-60 mins
Level:
Intermediate
Goal:
Athletic Performance
Weight lifting, Sports, Functional
4 weeks program 2 days/week 45-60 mins
Level:
Intermediate

Workouts

Week 1 – Upper Body Workout #1: Foundation & Push Strength
Week 1 – Upper Body Workout #1: Foundation & Push Strength
5.0
Week 1 – Upper Body Workout #2: Pull Strength & Posture
Week 1 – Upper Body Workout #2: Pull Strength & Posture
5.0
Week 2 – Upper Body Workout #1: Explosive Push Power
Week 2 – Upper Body Workout #1: Explosive Push Power
5.0
Week 2 – Upper Body Workout #2: Athletic Pulling Power
Week 2 – Upper Body Workout #2: Athletic Pulling Power
5.0
Week 3 – Upper Body Workout #1: Strength Under Fatigue
Week 3 – Upper Body Workout #1: Strength Under Fatigue
5.0
Week 3 – Upper Body Workout #2: Stability & Control
Week 3 – Upper Body Workout #2: Stability & Control
5.0
Week 4 – Upper Body Workout #1: Max Push Strength Test
Week 4 – Upper Body Workout #1: Max Push Strength Test
5.0
Week 4 – Upper Body Workout #2: Explosiveness & Game Carryover
Week 4 – Upper Body Workout #2: Explosiveness & Game Carryover
5.0

App Features

Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Lifetime Access
Once you purchase, you own the program forever!
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/images/landing/features/reminders.pngframe
Reminders
Set workout reminders to stay on track!
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About Cullen Donovan

Pro Athlete, Skills Coach and Trainer

I have traveled all across the US, throughout Europe and Asia and as far as New Zealand teaching the game of basketball over the past 10 years. Throughout my travels I have had the opportunity to play and coach youth basketball players from ages 3 up to semi professional teams. Currently, I'm a basketball skills trainer at Crosscourt in downtown LA and I've worked alongside some top skills trainers in the US and have coached internationally. I'm a professional basketball player, most recently playing in Pro-am leagues throughout LA. Played 4 years of college basketball. Went overseas. Coached in three countries. Competes in FIBA 3x3. Trains pros in LA. And I have movie credits…
Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess

Frequently asked questions

What makes Playbook different? How do I know it will work for me?
If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.
I'm a beginner, is Playbook for me?
No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.
Do I need to purchase equipment?
It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.

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