Basketball knees

by I C

Program Description

Program to help get my knees ready for a basketball season

Program Overview

Level
Beginner
Goal
Athletics
Equipment
At Home
Program Length
18 weeks
Time Per Workout
30 minutes
Created
Sep 02, 2025 08:43
Last Edited
Sep 02, 2025 09:40

Muscle Engagement

Front

Back

MuscleSet

Other

35.3%

Calves

23.5%

Hamstrings

17.6%

Glutes

17.6%

Quadriceps

5.9%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

WEEK 13

WEEK 14

WEEK 15

WEEK 16

WEEK 17

WEEK 18

Day 1

1

Walk Backwards

1

10 mins

-

2

Calf Raise (Bodyweight)

3

20 reps

-

3

ATG Split Squat

3

6 reps

-

4

Tibialis Raises

3

15 reps

-

Day 1

1

Walk Backwards

1

10 mins

-

2

Calf Raise (Bodyweight)

3

20 reps

-

3

ATG Split Squat

3

6 reps

-

4

Tibialis Raises

3

15 reps

-

Day 1

1

Walk Backwards

1

10 mins

-

2

Calf Raise (Bodyweight)

3

20 reps

-

3

ATG Split Squat

3

6 reps

-

4

Tibialis Raises

3

15 reps

-

Day 1

1

Walk Backwards

1

10 mins

-

2

Calf Raise (Bodyweight)

3

20 reps

-

3

ATG Split Squat

3

6 reps

-

4

Tibialis Raises

3

15 reps

-

Day 1

1

Walk Backwards

1

10 mins

-

2

Calf Raise (Bodyweight)

3

20 reps

-

3

ATG Split Squat

3

6 reps

-

4

Tibialis Raises

3

15 reps

-

Day 1

1

Walk Backwards

1

10 mins

-

2

Calf Raise (Bodyweight)

3

20 reps

-

3

ATG Split Squat

3

6 reps

-

4

Tibialis Raises

3

15 reps

-

Day 1

1

Walk Backwards

1

10 mins

-

2

Calf Raise (Bodyweight)

3

20 reps

-

3

ATG Split Squat

3

6 reps

-

4

Tibialis Raises

3

15 reps

-

Day 1

1

Walk Backwards

1

10 mins

-

2

Calf Raise (Bodyweight)

3

20 reps

-

3

ATG Split Squat

3

6 reps

-

4

Tibialis Raises

3

15 reps

-

Day 1

1

Walk Backwards

1

10 mins

-

2

Calf Raise (Bodyweight)

3

20 reps

-

3

ATG Split Squat

3

6 reps

-

4

Tibialis Raises

3

15 reps

-

Day 1

1

Walk Backwards

1

10 mins

-

2

Calf Raise (Bodyweight)

3

20 reps

-

3

ATG Split Squat

3

6 reps

-

4

Tibialis Raises

3

15 reps

-

Day 1

1

Walk Backwards

1

10 mins

-

2

Calf Raise (Bodyweight)

3

20 reps

-

3

ATG Split Squat

3

6 reps

-

4

Tibialis Raises

3

15 reps

-

Day 1

1

Walk Backwards

1

10 mins

-

2

Calf Raise (Bodyweight)

3

20 reps

-

3

ATG Split Squat

3

6 reps

-

4

Tibialis Raises

3

15 reps

-

Day 1

1

Walk Backwards

1

10 mins

-

2

Calf Raise (Bodyweight)

3

20 reps

-

3

ATG Split Squat

3

6 reps

-

4

Tibialis Raises

3

15 reps

-

Day 1

1

Walk Backwards

1

10 mins

-

2

Calf Raise (Bodyweight)

3

20 reps

-

3

ATG Split Squat

3

6 reps

-

4

Tibialis Raises

3

15 reps

-

Day 1

1

Walk Backwards

1

10 mins

-

2

Calf Raise (Bodyweight)

3

20 reps

-

3

ATG Split Squat

3

6 reps

-

4

Tibialis Raises

3

15 reps

-

Day 1

1

Walk Backwards

1

10 mins

-

2

Calf Raise (Bodyweight)

3

20 reps

-

3

ATG Split Squat

3

6 reps

-

4

Tibialis Raises

3

15 reps

-

Day 1

1

Walk Backwards

1

10 mins

-

2

Calf Raise (Bodyweight)

3

20 reps

-

3

ATG Split Squat

3

6 reps

-

4

Tibialis Raises

3

15 reps

-

Day 1

1

Walk Backwards

1

10 mins

-

2

Calf Raise (Bodyweight)

3

20 reps

-

3

ATG Split Squat

3

6 reps

-

4

Tibialis Raises

3

15 reps

-

Day 1

1

Walk Backwards

1 Set

10 mins

-

2

Calf Raise (Bodyweight)

3 Sets

20 Reps

-

3

ATG Split Squat

3 Sets

6 Reps

-

4

Tibialis Raises

3 Sets

15 Reps

-