10/17/2025 – Workout of the Day (Lower Body Strength & Power)

Hello, I’m Adam Kemp, a professional basketball player, fitness expert, and nutrition educator.

Today’s Workout of the Day was designed with both performance and recovery in mind.

We have a game tomorrow, so my focus was on building strength and power without creating unnecessary fatigue.

I’m still in the process of rebuilding my overall strength and conditioning after returning to professional basketball this year, following a 16-month break between the end of the 2023–2024 season and the start of this one.

That time away, filled with recovery, rehab, and reflection, taught me that strength must be rebuilt patiently and purposefully.

Now, every session is a step toward balancing power development, injury prevention, and game-day readiness.

Verse of the Day:

Proverbs 18:10 (KJV)
“The name of the LORD is a strong tower: the righteous runneth into it, and is safe.”

Proverbs 18:10 reminds me of where true strength comes from.

Just as I train my body to become stronger and more resilient, my faith keeps me grounded and secure.

The Lord’s name is that “strong tower,” and it is the place where I can find protection, confidence, and peace, no matter what challenges arise on or off the court.

Today’s workout reflects that mindset.

Each movement is about building physical strength while staying rooted in faith, moving with trust, confidence, and purpose.

Workout of the Day (10/17/2025)

This session blends explosive strength training and stability work to optimize performance while staying fresh for tomorrow’s game.

It combines unilateral power movements, adductor stability work, and compound lifts to strengthen key athletic patterns without excessive volume.

The goal was to increase performance, reinforce knee and hip stability, and maintain readiness for competition.

As I continue my journey back to full strength, this workout reminds me of the importance of balance between pushing forward and preserving energy.

Every rep today was a step toward rebuilding the physical power needed for the court while keeping my body fresh for tomorrow’s game.

Much like the verse reminds us, real strength doesn’t just come from muscle or movement; it comes from faith.

When you trust in God’s protection and guidance, you can move boldly, train purposefully, and face every challenge with calm confidence.

Warm-Up

A proper warm-up is essential before every workout, and especially before a session focused on strength and explosiveness. Today’s warm-up included:

• Dynamic Mobility Routine (10 Minutes): Hip openers, adductor rock backs, and other dynamic stretching exercises to activate the hips and spine.
• Glute Activation with Mini Bands: Lateral band walks and monster walks to fire up the hips for the reverse lunges and squats.

If you want to see how I prepare before strength days, check out my mobility and activation videos on YouTube.

1A) Barbell Reverse Lunge with Knee Drive (4×4 Each Leg)

Benefits:
Reverse lunges develop unilateral leg strength, balance, and hip power. The knee drive adds a dynamic element that translates directly to sprinting and jumping performance. It also reinforces control through a full range of motion, which is vital for maintaining knee health post-rehab.

Safety Tips:

• Maintain an upright torso and engage your core throughout the movement.
• Push through the front heel to activate the glutes.
• Drive the rear knee explosively upward while staying balanced.

Progression/Regression:

• Progression: Add barbell load or perform from a deficit.
• Regression: Use bodyweight or dumbbells only.

1B) Copenhagen Plank (4×20 Seconds Each Side)

Benefits:
Strengthens the adductors, core, and pelvis, which are essential for knee stability, lateral quickness, and overall injury prevention. This exercise is particularly valuable for athletes recovering from or preventing groin and medial knee pain.

Safety Tips:

• Keep your hips in line with your shoulders and ankles.
• Avoid letting the pelvis drop during the hold.

Progression/Regression:

• Progression: Elevate the foot higher on the bench or add a rotation.
• Regression: Bend the lower knee to reduce leverage.

2A) Barbell Box Back Sport Squat (5-4-3-2-1)

Benefits:
The box squat increases posterior chain activation, control, and explosiveness. Lower reps and higher intensity make it perfect for power development without accumulating fatigue. The “sport squat” stance mimics athletic movement patterns used in jumping, rebounding, and sprinting.

Safety Tips:

• Sit back under control, keeping shins vertical.
• Maintain tension throughout the movement, and do not relax on the box.
• Drive up explosively while keeping your chest tall.

Progression/Regression:

• Progression: Gradually increase load each set.
• Regression: Perform goblet box squats.

2B) Dumbbell Jump Squat (5×3)

Benefits:
Jump squats are one of my favorite plyometric exercises that increase power output, fast-twitch muscle recruitment, and vertical jump performance. It complements heavy squats by translating strength into speed.

Safety Tips:

• Use light to moderate dumbbells (10–20 lbs).
• Land softly with knees slightly bent to absorb force.
• Maintain balance and control through each rep.

Progression/Regression:

• Progression: Add tempo or pause at the bottom.
• Regression: Perform bodyweight jump squats.

2C) Push-Ups (5×12)

Benefits:
Push-ups are a simple but effective upper-body bodyweight exercise that builds pressing strength, shoulder stability, and core control. They also promote recovery and blood flow after heavier lower-body lifts.

Safety Tips:

• Keep your body in a straight line from head to heels.
• Lower your chest under control and push through your palms.

Progression/Regression:

• Progression: Add a weight plate or perform plyometric push-ups.
• Regression: Perform incline push-ups or on your knees.