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Stay healthy, stay sharp, and still crush it at work tomorrow.  I built this for hoopers who want to keep playing while managing a full-time job.

What to expect:

- 10-week training block
- Strength maintenance, recovery, and mobility
- Helps you stay durable between games
- Keeps your performance high without burning out

In-Season

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- Trap Bar Deadlift
- Pull-Ups

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- DB Bench Press
- DB Row

Tri-set
- Dips
- Chin-Ups
- RDL

Core: 
- Hanging Knee Raise

W1/D1 Full Body

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- Incline DB Press
- DB Row

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- Dips
- Pull-Ups

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- DB Overhead Press
- Banded Pull Overs

Core:
- Plank Hold

W1/D2 Upper

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- Push-Ups
- Inverted Rows

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- Bulgarian Split Squat
- Pull-Ups

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- Dips
- Single-Leg Glute Bridge

Core: 
- Crossbody Mountain Climbers

W1/D3 Full Body Calisthenics

W1/D4 Rest / Basketball

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- Front Squat
- DB Overhead Press

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- RDL
- Chin-Ups

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- Step-Ups
- DB Bench Press

Core 
- Bird Dogs

Chin Ups

W1/D5 Lower

W1/D6 Rest / Basketball

- Knee sits 
- Worlds greatest stretch 
- 90/90s
- Deep squat with rotation
- Banded pull overs 
- Bird Dogs
- Copenhagen planks 

W1/D7 DAY 7: Mobility & Core

W2/D1 Full Body

W2/D2 Upper

W2/D3 Full Body Calisthenics

W2/D4 Rest / Basketball

W2/D5 Lower

W2/D6 Rest / Basketball

W2/D7 Mobility & Core

W3/D1 Full Body

W3/D2 Upper

W3/D3 Full Body Calisthenics

W3/D4 Rest / Basketball

W3/D5 Lower

W3/D6 Rest / Basketball

W3/D7 Mobility & Core

W4/D1 Full Body

W4/D2 Upper

W4/D3 Full Body Calisthenics

W4/D4 Rest / Basketball

W4/D5 Lower

W4/D6 Rest / Basketball

W4/D7 Mobility & Core

W5/D1 Full Body

W5/D2 Upper

W5/D3 Full Body Calisthenics

W5/D4 Rest / Basketball

W5/D5 Lower

W5/D6 Rest / Basketball

W5/D7 Mobility & Core

W6/D1 Full Body

W6/D2 Upper

W6/D3 Full Body Calisthenics

W6/D4 Rest / Basketball

W6/D5 Lower

W6/D6 Rest / Basketball

W6/D7 Mobility & Core

W7/D1 Full Body

W7/D2 Upper

W7/D3 Full Body Calisthenics

W7/D4 Rest / Basketball

W7/D5 Lower

W7/D6 Rest / Basketball

W7/D7 Mobility & Core

W8/D1 Full Body

W8/D2 Upper

W8/D3 Full Body Calisthenics

W8/D4 Rest / Basketball

W8/D5 Lower

W8/D6 Rest / Basketball

IMG_0200

W8/D7 Mobility & Core

W9/D1 Full Body

W9/D2 Upper

W9/D3 Full Body Calisthenics

W9/D4 Rest / Basketball

W9/D5 Lower

W9/D6 Rest / Basketball

W9/D7 Mobility & Core

W10/D1 Full Body

W10/D2 Upper

W10/D3 Full Body Calisthenics

W10/D4 Rest / Basketball

W10/D5 Lower

W10/D6 Rest / Basketball

W10/D7 Mobility & Core

DB Row

Banded Pull Overs

- Get into a high plank position, making sure to distribute your weight evenly between your hands and your toes
- Your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment
- Engage your core, and lift your right leg, drawing your knee in across the front of your chest
- Return the right foot to the starting position as you simultaneously drive your left knee across the front of your chest
- Continue alternating sides
- To increase the intensity, pick up the pace until it feels like you are "running" in place in a plank position

Crossbody Mountain Climbers

For hoopers who work 9 to 5 but want to play like it’s their prime.  Created by The Corporate Hooper, this plan is built for everyday players juggling life, work, and pickup runs.

What to expect:

- 10-week training block
- Basketball-specific strength, mobility, and control
- Prepares you to move better, play harder, and stay consistent
- Built for busy schedules, no gym required

Pre-Season

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- Front Squat
- Single-Leg Box Jump

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- RDL
- Explosive Step-Up

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- Bulgarian Split Squat
- Jump Lunge
- Bodyweight Elevated Calf Raise

W1/D1 Lower

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- DB Bench Press
- Plyo Push-Up

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- Pull-Ups
- Dips

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- DB Overhead Press
- DB rows

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- Pause Push up 
- Inverted rows 

Pause Push Up

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- Deadlift
- Single-Leg Box Jump

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- Single leg box squats 
- Depth Jump 

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- Chin-Ups
- Dips
- Jump rope

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- Landmine Press
- DB Row
- Hanging leg raises 

W1/D3 Full Body (Power)

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- Weighted Jump squats 
- Jump rope 

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- Walking DB Lunge
- Crossbody Mountain Climbers

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- Pull ups 
- Plyo Push-Up

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- Renegade row + pushup 
- Jump lunges 

- Stand upright, your feet in a staggered split stance
- Flex both knees, lowering your body into a lunge, your front knee bent to a 90° angle and your back knee is just above the ground
- Explosively press out of both feet, exhaling as you jump up, switching your legs in mid-air
- Land with your opposite foot forward, sinking down into the lunge position
- Repeat the movement, alternating legs for the desired number or reps or time

Jumping Lunges

W1/D5 Full Body (Conditioning)

- Knee sits 
- Worlds greatest stretch 
- 90/90s
- Deep squat with rotation
- Banded pull overs 
- Bird Dogs
- Copenhagen planks

W1/D7 Mobility & Core

W2/D1 Lower

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- DB Bench Press
- Plyo Push-Up

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- Pull-Ups
- Dips

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- DB Overhead Press
- Incline DB Press

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- Pause Push up 
- Inverted rows 

W2/D3 Full Body (Power)

W2/D5 Full Body (Conditioning)

W3/D1 Lower

W3/D3 Full Body (Power)

W3/D5 Full Body (Conditioning)

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- Front Squat
- Single-Leg Box Jump

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- RDL
- Explosive Step-Up

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- Reverse Lunge
- Jump Lunge
- Bodyweight Elevated Calf Raise

W4/D1 Lower

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- Incline DB Press
- Plyo Push-Up

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- Pull-Ups
- Dips

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- DB Overhead Press
- DB Bench Press

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- Pause Push up 
- Inverted rows 

W4/D3 Full Body (Power)

W4/D5 Full Body (Conditioning)

- Knee sits 
- Worlds greatest stretch 
- 90/90s
- Deep squat with rotation
- Banded pull overs 
- Bird Dogs
- Side Plank

W5/D1 Lower

W5/D3 Full Body (Power)

W5/D5 Full Body (Conditioning)

W6/D1 Lower

W6/D3 Full Body (Power)

W6/D5 Full Body (Conditioning)

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- Front Squat
- Single-Leg Box Jump

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- Single-Leg RDL
- Explosive Step-Up

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- Bulgarian Split Squat
- Jump Lunge
- Bodyweight Elevated Calf Raise

W7/D1 Lower

W7/D3 Full Body (Power)

W7/D5 Full Body (Conditioning)

W8/D1 Lower

W8/D3 Full Body (Power)

W8/D5 Full Body (Conditioning)

W9/D1 Lower

W9/D3 Full Body (Power)

W9/D5 Full Body (Conditioning)

W10/D1 Lower

W10/D3 Full Body (Power)

W10/D5 Full Body (Conditioning)

- Jump rope with the rope passing under your feet once each jump

Jump Rope

- Grab two dumbbells and get into a high plank position 
- The dumbbells should shoulder-width apart, your feet slightly wider than your hips for greater stability
- While maintaining a rigid body position, row one dumbbell toward your hip by using your lat and driving your elbow up and back, hips and shoulders should be squared toward the floor
- With control, return the dumbbell to the starting position and repeat the movement on the opposite side
- Perform a single push up
- After you perform a row on each side and a push up, you've completed one full repetition

Renegade Row + Push Up

I help hoopers look their best on and off the court.