10/28/2025 – Workout of the Day (Lower Body Power)

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

Today’s Workout of the Day focused on lower-body power, single-leg stability, and explosive control, with an added emphasis on consistency and mindfulness in training.

We have a long season ahead, so my goal was to move efficiently and purposefully, improving athleticism while preserving energy and protecting my joints.

This workout is part of my ongoing process of rebuilding full strength and explosiveness after returning to professional basketball this year, following a 16-month break between the 2023–2024 and 2025 seasons.

Every workout is another step toward reclaiming rhythm and confidence, both in my performance and my body’s resilience.

Verse of the Day:

2 Corinthians 4:18 (KJV)

“While we look not at the things which are seen, but at the things which are not seen: for the things which are seen are temporal; but the things which are not seen are eternal.”

2 Corinthians 4:18 is a powerful reminder that the most important growth doesn’t always show on the surface.

The verse calls us to focus not on temporary, visible things (like wins, stats, or even physical strength) but on the unseen, eternal progress that happens in our spirit, character, and faith.

That perspective guides my training now more than ever.

Physical recovery, rebuilding confidence, and athletic improvement all take time, but what truly matters is consistency, discipline, and belief in God’s plan.

This workout was about being present, trusting the process, and working faithfully, knowing that the unseen effort adds up in time.

Workout of the Day (10/28/2025)

This training session combined explosive lower-body power, unilateral balance, and reactive coordination, topped off with a simple upper-body movement for stability and control.

It was short, efficient, and designed to build strength that directly translates to basketball performance, such as jumping, sprinting, and landing with control.

Each exercise had a purpose.

From step-ups for strength and balance, to hurdle hops for explosiveness, to push-ups for total-body control.

With a long basketball season ahead, days like this are about staying sharp, not drained, and priming the body for consistent progress and game readiness.

2 Corinthians 4:18 reminds me that while we often focus on physical progress, such as speed, power, and strength, the most meaningful development happens within.

The unseen work, the patience, and the faith that sustain you through the grind are what truly matter.

Every rep today was a reminder to stay grounded in faith, trust in God’s timing, and continue building both visible and invisible strength, for the court and for life.

Warm-Up

A proper dynamic warm-up helps the body move fluidly, reduces injury risk, and ensures that power exercises are performed safely and effectively.

Today’s Warm-Up Included:

• Dynamic Mobility (10 Minutes): Hip openers, hamstring stretches, and ankle dorsiflexion drills to prepare joints for impact.
• Activation Work: Mini-band monster walks and pogo hops to engage the glutes and lower legs for stability and power.

If you’d like to see how I prepare before explosive training sessions, check out my mobility and activation videos on YouTube.

1A) Dumbbell Step-Ups (5×5 Each Leg)

Benefits:
Dumbbell step-ups build unilateral leg strength, coordination, and balance — all essential for explosive athletic movement. They mimic the single-leg drive used in jumping and sprinting while reinforcing control through full range of motion.

Safety Tips:

• Keep your knee aligned over your toes.
• Push through the heel of your front foot to engage the glutes and hamstrings.
• Avoid using momentum — control each rep.

Progression/Regression:

• Progression: Use heavier dumbbells or perform with a knee drive at the top.
• Regression: Use bodyweight or a lower box height.

1B) Box Jumps / Depth Drops (5×2)

Benefits:
Box jumps and depth drops train both the explosive takeoff and the controlled landing needed for safe, powerful movement. They strengthen fast-twitch muscle fibers and improve coordination between the hips, knees, and ankles.

Safety Tips:

• Land softly with knees bent and chest tall.
• Step down instead of jumping off the box to protect your knees.
• Focus on smooth, quiet landings.

Progression/Regression:

• Progression: Add a weighted vest or increase box height.
• Regression: Perform squat jumps or step-offs instead of full depth drops.

1C) Single-Leg Low Hurdle Hops (5×5 Each Leg)

Benefits:
These hops improve single-leg stability, ankle stiffness, and reactivity, which are key traits for quick, controlled direction changes in basketball. They also reinforce proper landing alignment and help build confidence in unilateral power.

Safety Tips:

• Keep your landings soft and balanced.
• Maintain forward posture and avoid collapsing the knee inward.
• Stay light on your feet for quick, rhythmic contacts.

Progression/Regression:

• Progression: Increase hurdle height or perform continuous hops.
• Regression: Reduce the hurdle height or perform hops in place.

1D) Push-Ups (5×18)

Benefits:
Push-ups remain one of my favorite upper-body exercises for maintaining functional strength, shoulder stability, and core engagement. They’re simple, effective, and provide excellent balance to a lower-body dominant workout.

Safety Tips:

• Keep your body straight from head to heels.
• Lower under control, keeping elbows at a 45-degree angle.
• Push through the palms and engage your core.

Progression/Regression:

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