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Basketball knees

by I C
1 athletes joined

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
    Oct 02, 2025 08:14

Summary

Elevate your game with the "Basketball Knees" program, a focused 18-week journey designed to strengthen your legs and enhance your performance on the court. Committing just one day a week, you'll engage in targeted exercises like Walk Backwards, Calf Raises, and ATG Split Squats, all aimed at building explosive power and stability. This program is perfect for athletes looking to prevent injuries and improve their agility, all from the comfort of home. Lace up and get ready to dominate!
Muscle Engagement
Front
Back
MuscleSet
Other
35.3%
Calves
23.5%
Hamstrings
17.6%
Glutes
17.6%
Quadriceps
5.9%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 18 Weeks
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
-