JUNE 2025

THE COURT CONQUEROR:DYNAMIC STRENGTH + BALANCE PROGRAM
This program is designed to elevate your game, enhance your athleticism, and keep your shoulder (and knee) happy. We'll focus on building strength, improving balance, and moving dynamically, just like on the basketball court!

PRE-GAME WARM UP (8-10 mins - Daily)

Dynamic Flow:
Inchworms x 5
Plank - Pike - Cobra x 10 (yes, that is a sneaky yoga flow I threw in there)
World's Greatest Stretch (don't forget the hamstring rockback) x 5 per side

Shoulder & Scapular Prep:
Banded Pull-Aparts (Overhand & Underhand & External Rotation) x 10 each
(focus on squeezing shoulder blades, keeping tension).
Banded Face Pulls x 10
(use a light band, pull towards face, externally rotating shoulders).
Scapular Push-ups (on hands or knees) x 10
(focus on protraction/retraction of shoulder blades, keeping arms straight).

Hip & Spine Activation:
Spiderman Lunge with Thoracic Reach: 3 reps per side (deep lunge, elbow to floor, then reach up, rotating through the upper back).
Cat-Cow x 8

Court Prep Drills:
Light Lateral Shuffles: 20 feet each direction (stay low, quick feet, mimic defensive slides).
Quick Feet Drills (e.g., In-Outs over a line): 30 seconds (rapid footwork, staying on the balls of your feet).




DAY 1 - THE POWER DRIVE (Lower Body Strength & Horizontal Push)

Goal: Build explosive lower body strength and shoulder-safe pushing power.
Time Target: ~45 minutes including warm-up.
Rest: 60-75 seconds between supersets.


PRE-GAME WARM UP


BLOCK 1 - The Slam Dunk Lift (Deadlift Foundation)
A. Conventional or Trap Bar Deadlift:
- Warm-up sets: 2-3 sets (e.g., 50% x 5, 70% x 3, 85% x 1).
- Working sets: 3 sets of 5-6 reps.
Focus: Maintain a neutral spine, drive through the heels, and keep the bar close. Be mindful of shoulder position at the top – avoid shrugging.

B. Plank with Alternating Arm Reach: 3 sets of 10-12 total reaches.
Focus: Maintain a stable plank, minimize hip sway as you reach forward.


BLOCK 2 - The Triple Threat Press (Unilateral & Chest Power)
A. Dumbbell Split Squat (Rear Foot Elevated or Walking Lunges): 3 sets of 8-10 reps per side.
Focus: Controlled descent, stable torso, drive through the front heel. Great for single-leg strength and balance.

B. Dumbbell Floor Press (Neutral Grip): 3 sets of 10-12 reps.
Focus: Lying on the floor limits shoulder range of motion, making it shoulder-friendly. Keep elbows slightly tucked, press straight up.


BLOCK 3 - The Defensive Stance (Balance & Rotational Core)
A. Single-Leg RDL (Bodyweight or Light Dumbbell): 3 sets of 8-10 reps per side.
Focus: Hinge at the hip, keep a straight line from head to heel, maintain balance. Excellent for hamstring and glute strength, and proprioception.

B. Half-Kneeling Cable Chop (Low to High): 3 sets of 10-12 reps per side.
Focus: Generate power from the core and hips, mimicking a powerful rotational movement like a pass or shot. Keep core tight.




DAY 2 - THE FAST BREAK FLOW (Upper Body Pull & Dynamic Core)

Goal: Enhance pulling strength, build shoulder stability, and improve dynamic core control.
Time Target: ~45 minutes including warm-up.
Rest: 60-75 seconds between supersets/circuits.


PRE-GAME WARM UP


BLOCK 1 - The Rebounder's Reach (Pulling Prowess)
A. Neutral Grip Lat Pulldown: 3 sets of 8-10 reps.
Focus: Pull with the lats, imagine pulling elbows to hips. Neutral grip is generally more shoulder-friendly.

B. Chest-Supported Dumbbell Row: 3 sets of 10-12 reps.
Focus: Lying prone on a bench isolates the back muscles, minimizing momentum and shoulder stress. Squeeze shoulder blades together.


BLOCK 2 - The Crossover Creator (Arm & Shoulder Stability)
A. TRX Bicep Curls: 3 sets of 10-12 reps.
Focus: Control the movement, keep elbows stable, squeeze the biceps.

B. TRX Skull Crushers: 3 sets of 10-12 reps.
Focus: Keep elbows high, extend arms fully, feel the triceps work.

C. Banded Lateral Raises (Light Band): 3 sets of 15-20 reps.
Focus: Lead with the elbow, avoid shrugging. This is a controlled movement for shoulder health and deltoid activation.


BLOCK 3 - The Agility Drill (Animal Movement & Power)
A. Bear Crawl (Forward & Backward): 3 sets of 20-30 feet each way.
Focus: Keep hips low, opposite hand/foot move together, controlled and fluid. Great for full-body coordination.

B. Medicine Ball Rotational Throws (against wall): 3 sets of 8-10 reps per side.
Focus: Generate power from the core and hips, mimicking a powerful pass. Use a soft medicine ball.




DAY 3 - THE ALL-STAR CONDITIONING (Full Body Athleticism & Core)

Goal: Improve overall athleticism, coordination, and integrated strength through dynamic movements and core stability.
Time Target: ~45 minutes including warm-up.
Rest: Perform as a circuit with minimal rest between exercises, 60-90 seconds rest between rounds.


BLOCK 1: The Jump Ball (Explosive Lower & Push)
A. Box Jumps (Low Box, Focus on Soft Landing): 3 sets of 5-8 reps.
Focus: Explosive take-off, land softly and absorb force. Ensure box height is safe, or stick to speed squats coming up on tippy toes)

B. Push-ups on Elevated Handles: 3 sets of 10-15 reps.
Focus: Full range of motion, controlled descent. Elevating hands can reduce shoulder stress and allow for a deeper stretch.


BLOCK 2: The Pivot Point (RDL & Balance)
A. Barbell or Dumbbell RDL: 3 sets of 8-10 reps.
Focus: Push hips back, slight bend in knees, feel the stretch in hamstrings. Keep a neutral spine.

B. Single-Leg Balance with Arm Drive (mimic shooting/passing motion): 3 sets of 30-45 seconds per side.
Focus: Maintain balance on one leg while performing dynamic arm movements. Great for ankle and hip stability.


BLOCK 3:The Defensive Hustle (Core & Conditioning Circuit)
A. Side Plank with Hip Dip: 15-20 reps per side.
Focus: Keep a straight line from head to heels, engage obliques, lower and raise hips with control.

B. Reverse Crunches: 15-20 reps.
Focus: Lift hips off the floor, bringing knees towards chest, engage lower abs.

C. Lizard Crawl: 20-30 feet.
Focus: Low to the ground, opposite hand/foot move together, like a lizard. Excellent for full-body coordination and mobility.

D. High Plank Knee to Elbow (Alternating): 10-12 reps per side.
Focus: Keep hips stable, bring knee towards opposite elbow, engaging obliques.