11/1/2025 – 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 was designed to build explosive power, rhythm, and control, all while staying light and efficient since we’re in the basketball season.

The focus was on powerful, repeatable movements that improve the speed and efficiency of force transfer from the ground through the body, which is the foundation of jumping, sprinting, and overall athletic performance.

Even now, months into returning to professional play after my long recovery and 16-month break between seasons, I’m still fine-tuning my movement patterns and coordination.

Workouts like this allow me to build more confidence in my legs, reinforce proper landing mechanics, and continue developing controlled explosiveness without overloading my knees or nervous system.

Verse of the Day

Jeremiah 29:13 (KJV)

“And ye shall seek me, and find me, when ye shall search for me with all your heart.”

Jeremiah 29:13 is a reminder about intention and wholehearted effort.

The verse speaks to seeking God with your entire heart; not half-heartedly or when it’s convenient, but with full commitment and focus.

That same mindset applies to training.

Growth doesn’t come from going through the motions; it comes from giving full effort, attention, and purpose to every rep, every movement, every breath.

This workout was about seeking improvement with focus and discipline, putting my whole heart into the process, both physically and spiritually.

Workout of the Day (11/1/2025)

This session blended strength, plyometrics, and stability work to develop speed, coordination, and body control.

The combination of reverse lunges, box jumps, and hurdle hops challenged my lower-body power, while the push-up progression tested upper-body endurance and mental focus.

Each movement was intentional, as it was light enough to preserve energy during the season, yet intense enough to stimulate progress.

This workout was simple but powerful, focused on priming explosiveness, improving coordination, and reinforcing movement efficiency without overloading the body before games.

It reminded me that success in training, just like in life, often comes from the small, consistent steps that don’t always show immediate results.

Jeremiah 29:13 reminds me to approach every workout, every prayer, and every challenge with my whole heart.

When we seek growth, purpose, or connection with God sincerely, we always find what we’re searching for, even if the results aren’t visible right away.

Every rep today was a reminder to move with faith, focus, and full effort because progress, both physical and spiritual, starts when you give your all.

Warm-Up

A good dynamic warm-up primes the muscles and joints for explosive training while reinforcing movement patterns that protect against injury.

Today’s Warm-Up Included:

• Dynamic Mobility (10 Minutes): Hip openers, adductor rock backs, and thoracic rotations to improve flexibility and movement range.
• Activation Work: Mini-band monster walks, heel-elevated squats, and ankle mobility drills to prepare for dynamic lower-body movement.

To see how I structure my warm-ups for explosive sessions, check out my mobility and activation videos on YouTube.

1A) Barbell Reverse Lunge with Knee Drive (5×3 Each Leg)

Benefits:
The barbell reverse lunge with explosive knee drive develops unilateral leg strength and coordination while building power through the hip and knee extension chain. The knee drive component mimics jumping and sprinting patterns, improving both balance and explosiveness.

Safety Tips:

• Keep your torso upright and core braced throughout.
• Push through your front heel and avoid leaning forward.
• Control the eccentric (lowering) phase before driving up powerfully.

Progression/Regression:

• Progression: Add more weight to the barbell or perform from a deficit.
• Regression: Use dumbbells, perform bodyweight reverse lunges, or reduce range.

1B) Box Jumps / Depth Jump / Box Jump / Depth Jump (5×2)

Benefits:
This sequence combines explosive takeoff and landing control, building both concentric and eccentric power.

By alternating box jumps and depth jumps, you train reactivity, teaching your body to absorb and reapply force efficiently, which is crucial for repeated jumping or direction changes in basketball.

Safety Tips:

• Land softly with knees slightly bent to absorb impact.
• Step down between reps to reduce joint stress.
• Focus on rhythm and timing rather than max height.

Progression/Regression:

• Progression: Increase box height or reduce ground contact time between jumps.
• Regression: Perform only box jumps or depth drops separately.

1C) Multidirectional Low Hurdle Hops (5×10)

Benefits:
Low hurdle hops improve reactive strength, rhythm, and ankle stiffness, helping the body generate power quickly and efficiently.

They train the stretch-shortening cycle, increasing your ability to jump higher and move faster with less effort.

Safety Tips:

• Stay light and quick on your feet.
• Keep your chest tall and core engaged.
• Land quietly to reduce impact and build joint control.

Progression/Regression:

• Progression: Add more hops or increase hurdle height.
• Regression: Perform pogo hops in place or move only in one line.

1D) Push-Ups (5×10-12-14-16-18)

Benefits:
Push-ups are one of my favorite upper-body exercises because they build pressing strength, shoulder stability, and core control while maintaining a functional movement pattern. The rep progression today created a natural challenge for both endurance and focus, allowing me to finish the session intensely through steady, disciplined work.

Safety Tips:

• Maintain a straight line from head to heels.
• Lower under control and avoid flaring the elbows.
• Push through your palms, keeping your shoulders active.

Progression/Regression:

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