By Any Means Basketball
  • Home
  • About
  • Virtual Academy
    • Ultimate Athleticism Program
    • Small Guard Essentials
    • Lockdown Defender Program
    • Ultimate Ballhandling Program
  • Train With Me
  • Coaches' Academy
  • Grow the Game & Camps
  • E-Book
  • Store

Week 1

Day 1:
​
Morning Workout (10-15 min)
  • Spanish Squat (or Wall Sit): 4 x 45sec -- 2 mins rest in between
  • Around-the-Clocks: 3 sets each
  • Soleus Raises: 3 x 15


Afternoon Workout (8 min)
  • Knee Extension (or Stair Squat): 4 x 45 sec -- 2 mins rest in between


Day 2:
Morning Workout (10-15 min)
  • Spanish Squat (or Wall Sit): 4 x 45sec -- 2 mins rest in between
  • Bilateral Depth Drop: 2 x 5
  • Eccentric Pistol Squat: 2 x 6e


Afternoon Workout (8 min)
  • Knee Extension (or Stair Squat): 4 x 45 sec -- 2 mins rest in between


Night Session (8 min)
  • Lunge Accumulation: 4 min total each leg


Day 3:
One Workout (10 min)
  • Bridge the Gap Holds: 3 sets of 20 seconds each
  • Calf/Hamstring ISO: 3 x 15 sec each
  • Unstable Surface Stands: 3 x 15 sec each
Ankle Mobility Routine
  • Kneeling Ankle Mobility: 1 set of 6 each
  • Soleus Stretch: 1 set of 1 minute each
  • Broad Lunge: 2 sets of 6 each
  • Deep Squat: 3 x 10 sec 


Day 4:
Morning Workout (10-15 min)
  • Spanish Squat (or Wall Sit): 4 x 45sec -- 2 mins rest in between
  • Chop Cuts: 2 x 6e
  • Eccentric Pistol Squat: 2 x 6e


Afternoon Workout (8 min)
  • Knee Extension (or Stair Squat): 4 x 45 sec -- 2 mins rest in between


Night Session (8 min)
  • Lunge Accumulation: 4 min total each leg

Day 5:
Morning Workout (10-15 min)
  • Spanish Squat (or Wall Sit): 4 x 45sec -- 2 mins rest in between
  • SL RDL 2 x 6 each
  • SL Calf Raises: 2 x 12 each


Afternoon Workout (8 min)
  • Knee Extension (or Stair Squat): 4 x 45 sec -- 2 mins rest in between


Day 6:
Ankle Mobility Routine
  • Kneeling Ankle Mobility: 1 set of 6 each
  • Soleus Stretch: 1 set of 1 minute each
  • Broad Lunge: 2 sets of 6 each
  • Deep Squat: 3 x 10 sec

Optional ISO’s (before practice/game/workout) — if no hoop, REST.
  • Preferred ISO exercise (Spanish Squats, Wall Sits, Knee Extension, etc.) -- 2 mins rest in between

Week 2

Day 1:
​
Morning Workout (10-15 min)
  • Decline Squats: 4 x 45sec -- 2 mins rest in between
  • Around-the-Clocks: 3 sets each
  • Soleus Raises: 3 x 15


Afternoon Workout (8 min)
  • RFESS: 4 x 45 sec -- 2 mins rest in between


Day 2:
Morning Workout (10-15 min)
  • Decline Squats: 4 x 45sec -- 2 mins rest in between
  • Bilateral Depth Drop: 2 x 6
  • Eccentric Pistol Squat: 2 x 8e


Afternoon Workout (8 min)
  • RFESS: 4 x 45 sec -- 2 mins rest in between


Night Session (8 min)
  • Lunge Accumulation: 4 min total each leg


Day 3:
One Workout (10 min)
  • Bridge the Gap Holds: 3 sets of 20 seconds each
  • Calf/Hamstring ISO: 3 x 20 sec each
  • Unstable Surface Stands: 3 x 15 sec each
Ankle Mobility Routine
  • Kneeling Ankle Mobility: 1 set of 6 each
  • Soleus Stretch: 1 set of 1 minute each
  • Broad Lunge: 2 sets of 6 each
  • Deep Squat: 3 x 10 sec 


Day 4:
Morning Workout (10-15 min)
  • Decline Squats: 4 x 45sec -- 2 mins rest in between
  • Chop Cuts: 2 x 6e
  • Eccentric Pistol Squat: 2 x 8e


Afternoon Workout (8 min)
  • RFESS: 4 x 45 sec -- 2 mins rest in between


Night Session (8 min)
  • Lunge Accumulation: 4 min total each leg


Day 5:
Morning Workout (10-15 min)
  • Decline Squats: 4 x 45sec -- 2 mins rest in between
  • SL RDL: 2 x 8 each
  • SL Calf Raises: 2 x 15 each


Afternoon Workout (8 min)
  • RFESS: 4 x 45 sec -- 2 mins rest in between


Day 6:
Ankle Mobility Routine
  • Kneeling Ankle Mobility: 1 set of 6 each
  • Soleus Stretch: 1 set of 1 minute each
  • Broad Lunge: 2 sets of 6 each
  • Deep Squat: 3 x 10 sec


Optional ISO’s (before practice/game/workout) — if no hoop, REST.
  • Preferred ISO exercise (Spanish Squats, Wall Sits, Knee Extension, etc.)

Week 3

Day 1:
Morning Workout (10-15 min)
  • Spanish Squat (or Wall Sit): 5 x 45sec -- 2 mins rest in between
  • Around-the-Clocks: 3 sets each
  • Soleus Raises: 3 x 20


Afternoon Workout (8 min)
  • Knee Extension (or Stair Squat): 5 x 45 sec -- 2 mins rest in between


Day 2:
Morning Workout (10-15 min)
  • Spanish Squat (or Wall Sit): 5 x 45sec -- 2 mins rest in between
  • Bilateral Depth Drop: 3 x 4
  • Eccentric Pistol Squat: 3 x 6 each


Afternoon Workout (8 min)
  • Knee Extension (or Stair Squat): 5 x 45 sec -- 2 mins rest in between


Night Session (8 min)
  • Lunge Accumulation: 4 min total each leg


Day 3:
One Workout (10 min)
  • Bridge the Gap Holds: 3 sets of 20 seconds each
  • Calf/Hamstring ISO: 3 x 20 sec each
  • Unstable Surface Stands: 3 x 20 sec each
Ankle Mobility Routine
  • Kneeling Ankle Mobility: 1 set of 6 each
  • Soleus Stretch: 1 set of 1 minute each
  • Broad Lunge: 2 sets of 6 each
  • Deep Squat: 3 x 10 sec 


Day 4:
Morning Workout (10-15 min)
  • Spanish Squat (or Wall Sit): 5 x 45sec -- 2 mins rest in between
  • Chop Cuts: 3 x 6e
  • Eccentric Pistol Squat: 3 x 6e


Afternoon Workout (8 min)
  • Knee Extension (or Stair Squat): 5 x 45 sec -- 2 mins rest in between


Night Session (8 min)
  • Lunge Accumulation: 4 min total each leg


Day 5:
Morning Workout (10-15 min)
  • Spanish Squat (or Wall Sit): 5 x 45sec -- 2 mins rest in between
  • SL RDL 3 x 6 each
  • SL Calf Raises: 3 x 15 each


Afternoon Workout (8 min)
  • Knee Extension (or Stair Squat): 4 x 45 sec -- 2 mins rest in between


Day 6:
Ankle Mobility Routine
  • Kneeling Ankle Mobility: 1 set of 6 each
  • Soleus Stretch: 1 set of 1 minute each
  • Broad Lunge: 2 sets of 6 each
  • Deep Squat: 3 x 10 sec


Optional ISO’s (before practice/game/workout) — if no hoop, REST.
  • Preferred ISO exercise (Spanish Squats, Wall Sits, Knee Extension, etc.)​

Week 4

Day 1:
Morning Workout (10-15 min)
  • Decline Squats: 5 x 45sec -- 2 mins rest in between
  • Around-the-Clocks: 3 sets each
  • Soleus Raises: 3 x 15


Afternoon Workout (8 min)
  • RFESS: 5 x 45 sec -- 2 mins rest in between


Day 2:
Morning Workout (10-15 min)
  • Decline Squats: 5 x 45sec -- 2 mins rest in between
  • Bilateral Depth Drop: 3 x 6
  • Eccentric Pistol Squat: 3 x 8 each


Afternoon Workout (8 min)
  • RFESS: 5 x 45 sec -- 2 mins rest in between


Night Session (8 min)
  • Lunge Accumulation: 4 min total each leg


Day 3:
One Workout (10 min)
  • Bridge the Gap Holds: 3 sets of 20 seconds each
  • Calf/Hamstring ISO: 3 x 20 sec each
  • Unstable Surface Stands: 3 x 15 sec each
Ankle Mobility Routine
  • Kneeling Ankle Mobility: 1 set of 6 each
  • Soleus Stretch: 1 set of 1 minute each
  • Broad Lunge: 2 sets of 6 each
  • Deep Squat: 3 x 10 sec 


Day 4:
Morning Workout (10-15 min)
  • Decline Squats: 5 x 45sec -- 2 mins rest in between
  • Chop Cuts: 3 x 6 each
  • Eccentric Pistol Squat: 3 x 8 each


Afternoon Workout (8 min)
  • RFESS: 5 x 45 sec -- 2 mins rest in between


Night Session (8 min)
  • Lunge Accumulation: 4 min total each leg


Day 5:
Morning Workout (10-15 min)
  • Decline Squats: 5 x 45sec -- 2 mins rest in between
  • SL RDL: 3 x 8 each
  • SL Calf Raises: 3 x 15 each


Afternoon Workout (8 min)
  • RFESS: 5 x 45 sec -- 2 mins rest in between


Day 6:
Ankle Mobility Routine
  • Kneeling Ankle Mobility: 1 set of 6 each
  • Soleus Stretch: 1 set of 1 minute each
  • Broad Lunge: 2 sets of 6 each
  • Deep Squat: 3 x 10 sec


Optional ISO’s (before practice/game/workout) — if no hoop, REST.
  • Preferred ISO exercise (Spanish Squats, Wall Sits, Knee Extension, etc.)
Picture
By Any Means Basketball is a Miami, Florida-based basketball and athletic performance training organization, centered around using science-based training methods to optimize performance and shift the global basketball culture.

Email: info@byanymeansbball.com
Twitter: @byanymeansbball
Instagram: @byanymeansbasketball
YouTube: By Any Means Basketball

Privacy Policy

  • Home
  • About
  • Virtual Academy
    • Ultimate Athleticism Program
    • Small Guard Essentials
    • Lockdown Defender Program
    • Ultimate Ballhandling Program
  • Train With Me
  • Coaches' Academy
  • Grow the Game & Camps
  • E-Book
  • Store