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D1 basketball
by Keaghan Gifford
35 athletes joined
Program Description
To help people get leaner and more fit for BBALL and have more powerful shots and jump higher
Program Overview
Level
Novice, Intermediate
Goal
Athletics, Bodyweight Fitness
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Feb 21, 2024 10:14
Last Edited
Jun 17, 2024 02:13
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Paused)
3 Sets
12 Reps
@8.5
2
Lunge (Dumbbell)
3 Sets
12 Reps
@7.5
3
Standing Calf Raise
3 Sets
15 Reps
@8.5
4
Sprint
4 Sets
25 mins
@7.5
5
Box Jump
3 Sets
10 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@8.5
7
Leg Press
3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Paused)
3 Sets
10 Reps
@8
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
3
Med Ball Slam
3 Sets
15 Reps
@8
4
Russian Twist
3 Sets
10 Reps
@6
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
6
Push Up (Incline)
3 Sets
10 Reps
@6
7
Standing Calf Raise
3 Sets
12 Reps
@8
8
Box Jump
3 Sets
10 Reps
@6
Day 3
1
Hamstring Stretch with Rotation
1 Set
15 Reps
2
World's Greatest Stretch
1 Set
15 Reps
3
Pogo Hop
3 Sets
25 Reps
@8.5
4
Jump Rope
1 Set
5 mins
@10
5
Jump Squat
3 Sets
15 Reps
@6
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
@6.5
7
Oblique Crunch
3 Sets
10 Reps
@7
8
Sit Up
3 Sets
12 Reps
@8
9
Push Up
3 Sets
10 Reps
@6.5
Day 1
1
Squat (Paused)
3 Sets
12 Reps
@8.5
2
Lunge (Dumbbell)
3 Sets
12 Reps
@7.5
3
Standing Calf Raise
3 Sets
15 Reps
@8.5
4
Sprint
4 Sets
25 mins
@7.5
5
Box Jump
3 Sets
10 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@8.5
7
Leg Press
3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Paused)
3 Sets
10 Reps
@8
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
3
Med Ball Slam
3 Sets
15 Reps
@8
4
Russian Twist
3 Sets
10 Reps
@6
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
6
Push Up (Incline)
3 Sets
10 Reps
@6
7
Standing Calf Raise
3 Sets
12 Reps
@8
8
Box Jump
3 Sets
10 Reps
@6
Day 3
1
Hamstring Stretch with Rotation
1 Set
15 Reps
2
World's Greatest Stretch
1 Set
15 Reps
3
Pogo Hop
3 Sets
25 Reps
@8.5
4
Jump Rope
1 Set
5 mins
@10
5
Jump Squat
3 Sets
15 Reps
@6
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
@6.5
7
Oblique Crunch
3 Sets
10 Reps
@7
8
Sit Up
3 Sets
12 Reps
@8
9
Push Up
3 Sets
10 Reps
@6.5
Day 4
1
Swim
1 Set
120 mins
2
Light Jog
1 Set
120 mins
Day 1
1
Squat (Paused)
3 Sets
12 Reps
@8.5
2
Lunge (Dumbbell)
3 Sets
12 Reps
@7.5
3
Standing Calf Raise
3 Sets
15 Reps
@8.5
4
Sprint
4 Sets
25 mins
@7.5
5
Box Jump
3 Sets
10 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@8.5
7
Leg Press
3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Paused)
3 Sets
10 Reps
@8
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
3
Med Ball Slam
3 Sets
15 Reps
@8
4
Russian Twist
3 Sets
10 Reps
@6
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
6
Push Up (Incline)
3 Sets
10 Reps
@6
7
Standing Calf Raise
3 Sets
12 Reps
@8
8
Box Jump
3 Sets
10 Reps
@6
Day 3
1
Hamstring Stretch with Rotation
1 Set
15 Reps
2
World's Greatest Stretch
1 Set
15 Reps
3
Pogo Hop
3 Sets
25 Reps
@8.5
4
Jump Rope
1 Set
5 mins
@10
5
Jump Squat
3 Sets
15 Reps
@6
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
@6.5
7
Oblique Crunch
3 Sets
10 Reps
@7
8
Sit Up
3 Sets
12 Reps
@8
9
Push Up
3 Sets
10 Reps
@6.5
Day 1
1
Squat (Paused)
3 Sets
12 Reps
@8.5
2
Lunge (Dumbbell)
3 Sets
12 Reps
@7.5
3
Standing Calf Raise
3 Sets
15 Reps
@8.5
4
Sprint
4 Sets
25 mins
@7.5
5
Box Jump
3 Sets
10 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@8.5
7
Leg Press
3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Paused)
3 Sets
10 Reps
@8
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
3
Med Ball Slam
3 Sets
15 Reps
@8
4
Russian Twist
3 Sets
10 Reps
@6
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
6
Push Up (Incline)
3 Sets
10 Reps
@6
7
Standing Calf Raise
3 Sets
12 Reps
@8
8
Box Jump
3 Sets
10 Reps
@6
Day 3
1
Hamstring Stretch with Rotation
1 Set
15 Reps
2
World's Greatest Stretch
1 Set
15 Reps
3
Pogo Hop
3 Sets
25 Reps
@8.5
4
Jump Rope
1 Set
5 mins
@10
5
Jump Squat
3 Sets
15 Reps
@6
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
@6.5
7
Oblique Crunch
3 Sets
10 Reps
@7
8
Sit Up
3 Sets
12 Reps
@8
9
Push Up
3 Sets
10 Reps
@6.5
Day 4
1
Swim
1 Set
120 mins
2
Light Jog
1 Set
120 mins
Day 1
1
Squat (Paused)
3 Sets
12 Reps
@8.5
2
Lunge (Dumbbell)
3 Sets
12 Reps
@7.5
3
Standing Calf Raise
3 Sets
15 Reps
@8.5
4
Sprint
4 Sets
25 mins
@7.5
5
Box Jump
3 Sets
10 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@8.5
7
Leg Press
3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Paused)
3 Sets
10 Reps
@8
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
3
Med Ball Slam
3 Sets
15 Reps
@8
4
Russian Twist
3 Sets
10 Reps
@6
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
6
Push Up (Incline)
3 Sets
10 Reps
@6
7
Standing Calf Raise
3 Sets
12 Reps
@8
8
Box Jump
3 Sets
10 Reps
@6
Day 3
1
Hamstring Stretch with Rotation
1 Set
15 Reps
2
World's Greatest Stretch
1 Set
15 Reps
3
Pogo Hop
3 Sets
25 Reps
@8.5
4
Jump Rope
1 Set
5 mins
@10
5
Jump Squat
3 Sets
15 Reps
@6
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
@6.5
7
Oblique Crunch
3 Sets
10 Reps
@7
8
Sit Up
3 Sets
12 Reps
@8
9
Push Up
3 Sets
10 Reps
@6.5
Day 4
1
Swim
1 Set
120 mins
2
Light Jog
1 Set
120 mins
Day 1
1
Squat (Paused)
3 Sets
12 Reps
@8.5
2
Lunge (Dumbbell)
3 Sets
12 Reps
@7.5
3
Standing Calf Raise
3 Sets
15 Reps
@8.5
4
Sprint
4 Sets
25 mins
@7.5
5
Box Jump
3 Sets
10 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@8.5
7
Leg Press
3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Paused)
3 Sets
10 Reps
@8
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
3
Med Ball Slam
3 Sets
15 Reps
@8
4
Russian Twist
3 Sets
10 Reps
@6
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
6
Push Up (Incline)
3 Sets
10 Reps
@6
7
Standing Calf Raise
3 Sets
12 Reps
@8
8
Box Jump
3 Sets
10 Reps
@6
Day 3
1
Hamstring Stretch with Rotation
1 Set
15 Reps
2
World's Greatest Stretch
1 Set
15 Reps
3
Pogo Hop
3 Sets
25 Reps
@8.5
4
Jump Rope
1 Set
5 mins
@10
5
Jump Squat
3 Sets
15 Reps
@6
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
@6.5
7
Oblique Crunch
3 Sets
10 Reps
@7
8
Sit Up
3 Sets
12 Reps
@8
9
Push Up
3 Sets
10 Reps
@6.5
Day 4
1
Swim
1 Set
120 mins
2
Light Jog
1 Set
120 mins
Day 1
1
Squat (Paused)
3 Sets
12 Reps
@8.5
2
Lunge (Dumbbell)
3 Sets
12 Reps
@7.5
3
Standing Calf Raise
3 Sets
15 Reps
@8.5
4
Sprint
4 Sets
25 mins
@7.5
5
Box Jump
3 Sets
10 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@8.5
7
Leg Press
3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Paused)
3 Sets
10 Reps
@8
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
3
Med Ball Slam
3 Sets
15 Reps
@8
4
Russian Twist
3 Sets
10 Reps
@6
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
6
Push Up (Incline)
3 Sets
10 Reps
@6
7
Standing Calf Raise
3 Sets
12 Reps
@8
8
Box Jump
3 Sets
10 Reps
@6
Day 3
1
Hamstring Stretch with Rotation
1 Set
15 Reps
2
World's Greatest Stretch
1 Set
15 Reps
3
Pogo Hop
3 Sets
25 Reps
@8.5
4
Jump Rope
1 Set
5 mins
@10
5
Jump Squat
3 Sets
15 Reps
@6
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
@6.5
7
Oblique Crunch
3 Sets
10 Reps
@7
8
Sit Up
3 Sets
12 Reps
@8
9
Push Up
3 Sets
10 Reps
@6.5
Day 4
1
Swim
1 Set
120 mins
2
Light Jog
1 Set
120 mins
Day 1
1
Squat (Paused)
3 Sets
12 Reps
@8.5
2
Lunge (Dumbbell)
3 Sets
12 Reps
@7.5
3
Standing Calf Raise
3 Sets
15 Reps
@8.5
4
Sprint
4 Sets
25 mins
@7.5
5
Box Jump
3 Sets
10 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@8.5
7
Leg Press
3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Paused)
3 Sets
10 Reps
@8
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
3
Med Ball Slam
3 Sets
15 Reps
@8
4
Russian Twist
3 Sets
10 Reps
@6
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
6
Push Up (Incline)
3 Sets
10 Reps
@6
7
Standing Calf Raise
3 Sets
12 Reps
@8
8
Box Jump
3 Sets
10 Reps
@6
Day 3
1
Hamstring Stretch with Rotation
1 Set
15 Reps
2
World's Greatest Stretch
1 Set
15 Reps
3
Pogo Hop
3 Sets
25 Reps
@8.5
4
Jump Rope
1 Set
5 mins
@10
5
Jump Squat
3 Sets
15 Reps
@6
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
@6.5
7
Oblique Crunch
3 Sets
10 Reps
@7
8
Sit Up
3 Sets
12 Reps
@8
9
Push Up
3 Sets
10 Reps
@6.5
Day 4
1
Swim
1 Set
120 mins
2
Light Jog
1 Set
120 mins
Day 1
1
Squat (Paused)
3 Sets
12 Reps
@8.5
2
Lunge (Dumbbell)
3 Sets
12 Reps
@7.5
3
Standing Calf Raise
3 Sets
15 Reps
@8.5
4
Sprint
4 Sets
25 mins
@7.5
5
Box Jump
3 Sets
10 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@8.5
7
Leg Press
3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Paused)
3 Sets
10 Reps
@8
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
3
Med Ball Slam
3 Sets
15 Reps
@8
4
Russian Twist
3 Sets
10 Reps
@6
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
6
Push Up (Incline)
3 Sets
10 Reps
@6
7
Standing Calf Raise
3 Sets
12 Reps
@8
8
Box Jump
3 Sets
10 Reps
@6
Day 3
1
Hamstring Stretch with Rotation
1 Set
15 Reps
2
World's Greatest Stretch
1 Set
15 Reps
3
Pogo Hop
3 Sets
25 Reps
@8.5
4
Jump Rope
1 Set
5 mins
@10
5
Jump Squat
3 Sets
15 Reps
@6
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
@6.5
7
Oblique Crunch
3 Sets
10 Reps
@7
8
Sit Up
3 Sets
12 Reps
@8
9
Push Up
3 Sets
10 Reps
@6.5
Day 4
1
Swim
1 Set
120 mins
2
Light Jog
1 Set
120 mins
Day 1
1
Squat (Paused)
3 Sets
12 Reps
@8.5
2
Lunge (Dumbbell)
3 Sets
12 Reps
@7.5
3
Standing Calf Raise
3 Sets
15 Reps
@8.5
4
Sprint
4 Sets
25 mins
@7.5
5
Box Jump
3 Sets
10 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@8.5
7
Leg Press
3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Paused)
3 Sets
10 Reps
@8
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
3
Med Ball Slam
3 Sets
15 Reps
@8
4
Russian Twist
3 Sets
10 Reps
@6
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
6
Push Up (Incline)
3 Sets
10 Reps
@6
7
Standing Calf Raise
3 Sets
12 Reps
@8
8
Box Jump
3 Sets
10 Reps
@6
Day 3
1
Hamstring Stretch with Rotation
1 Set
15 Reps
2
World's Greatest Stretch
1 Set
15 Reps
3
Pogo Hop
3 Sets
25 Reps
@8.5
4
Jump Rope
1 Set
5 mins
@10
5
Jump Squat
3 Sets
15 Reps
@6
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
@6.5
7
Oblique Crunch
3 Sets
10 Reps
@7
8
Sit Up
3 Sets
12 Reps
@8
9
Push Up
3 Sets
10 Reps
@6.5
Day 4
1
Swim
1 Set
120 mins
2
Light Jog
1 Set
120 mins
Day 1
1
Squat (Paused)
3 Sets
12 Reps
@8.5
2
Lunge (Dumbbell)
3 Sets
12 Reps
@7.5
3
Standing Calf Raise
3 Sets
15 Reps
@8.5
4
Sprint
4 Sets
25 mins
@7.5
5
Box Jump
3 Sets
10 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@8.5
7
Leg Press
3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Paused)
3 Sets
10 Reps
@8
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
3
Med Ball Slam
3 Sets
15 Reps
@8
4
Russian Twist
3 Sets
10 Reps
@6
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
6
Push Up (Incline)
3 Sets
10 Reps
@6
7
Standing Calf Raise
3 Sets
12 Reps
@8
8
Box Jump
3 Sets
10 Reps
@6
Day 3
1
Hamstring Stretch with Rotation
1 Set
15 Reps
2
World's Greatest Stretch
1 Set
15 Reps
3
Pogo Hop
3 Sets
25 Reps
@8.5
4
Jump Rope
1 Set
5 mins
@10
5
Jump Squat
3 Sets
15 Reps
@6
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
@6.5
7
Oblique Crunch
3 Sets
10 Reps
@7
8
Sit Up
3 Sets
12 Reps
@8
9
Push Up
3 Sets
10 Reps
@6.5
Day 4
1
Swim
1 Set
120 mins
2
Light Jog
1 Set
120 mins
Day 1
1
Squat (Paused)
3 Sets
12 Reps
@8.5
2
Lunge (Dumbbell)
3 Sets
12 Reps
@7.5
3
Standing Calf Raise
3 Sets
15 Reps
@8.5
4
Sprint
4 Sets
25 mins
@7.5
5
Box Jump
3 Sets
10 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@8.5
7
Leg Press
3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Paused)
3 Sets
10 Reps
@8
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
3
Med Ball Slam
3 Sets
15 Reps
@8
4
Russian Twist
3 Sets
10 Reps
@6
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
6
Push Up (Incline)
3 Sets
10 Reps
@6
7
Standing Calf Raise
3 Sets
12 Reps
@8
8
Box Jump
3 Sets
10 Reps
@6
Day 3
1
Hamstring Stretch with Rotation
1 Set
15 Reps
2
World's Greatest Stretch
1 Set
15 Reps
3
Pogo Hop
3 Sets
25 Reps
@8.5
4
Jump Rope
1 Set
5 mins
@10
5
Jump Squat
3 Sets
15 Reps
@6
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
@6.5
7
Oblique Crunch
3 Sets
10 Reps
@7
8
Sit Up
3 Sets
12 Reps
@8
9
Push Up
3 Sets
10 Reps
@6.5
Day 4
1
Swim
1 Set
120 mins
2
Light Jog
1 Set
120 mins