Strength and Conditioning

Strength and Conditioning

5 Seasons

In this section, Devin will walk you through the best ways to keep your body in the best physical shape to be the most effective athlete. Basketball is a full contact sport, so you have to be ready to hit back.

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Strength and Conditioning
  • Banded Workout #1 Part 1

    Episode 1

    Here’s a workout you can do with your official ITL bands!

    Spanish Squat Iso 3x :45 seconds
    Rotational Row 3x6 reps L/R
    TKE 3x12

  • Banded Workout #1 Part 2

    Episode 2

    Here’s a workout you can do with your official ITL bands!

    Banded Hip Thrust 3x12 reps
    Single Arm Press Iso Hold 3x:30 Sec L/R
    Leg Lowers 3x8 Reps L/R

  • Banded Workout #2 - Part 1

    Episode 3

    Here’s a workout you can do with your official ITL bands!

    Spanish Squats 3x12-15 Reps
    Double Band Lateral Pushouts 3x8 Reps L/R
    Transitional Strength Hold 3x 6 L/R

  • Banded Workout #2 - Part 2

    Episode 4

    Here’s a workout you can do with your official ITL bands!

    Single-Leg Assisted Squat 3x8 L/R
    Pallof ABC’s 3x
    Lateral Flexion 3x6 L/R

  • Banded Workout #3 Part 1

    Episode 5

    Here’s a workout you can do with your official ITL bands!

    Banded Hamstring Mobility 3x 8 reps L/R
    Banded Hip Mobility (distracted) 3x 5 reps each L/R
    Partial Squat TKE 3x12 reps L/R

  • Banded Workout #3 Part 2

    Episode 6

    Here’s a workout you can do with your official ITL bands!

    Ankle Toe Crawls 3x 8ft
    Sumo Squat Iso 3x : 30 seconds

  • Banded Hip Warm-Up Part. 1

    Episode 7

    For those that have this mini-band, this is a great hip warm-up, but can also be a great hip workout! Part 1 of 2.

    Internal + External Rotation - 2-3x 8 Reps L/R
    Standing Abduction - 2-3x 5 L/R

  • Banded Hip Warm-Up Part 2

    Episode 8

    For those that have this mini-band, this is a great hip warm-up, but can also be a great hip workout! Part 2 of 2.

    Around The World - 2-3x 5 L/R
    Monster Walks (in Place) - 2-3x 5 L/R (Lateral + Diagonal)

  • Band Workout #1

    Episode 9

    Anyone who has the official In The Lab bands, here’s a workout specifically for you! A total body workout that’s easy to follow.

    Single Arm Banded Chest Press - 3x 7 Reps L/R
    Single Arm Row - 3x 7 L/R
    Pull Thru - 3x 10
    Banded Rotations - 3x 7 L/R

  • Band Workout #2

    Episode 10

    Anyone who has the official In The Lab bands, here’s a workout specifically for you! A total body workout that’s easy to follow.

    Banded Overhead Press - 3x 10 Reps
    Banded Pull Apart - 3x 10 Reps
    Banded Push Ups- 3x 10 Reps
    Banded Overhead Hold- 3x :30 Seconds L/R

  • Band Workout #3

    Episode 11

    Anyone who has the official In The Lab bands, here’s a workout specifically for you! A total body workout that’s easy to follow.

    Banded Single Arm Tricep Extension 3x 7 L/R
    Banded Upright Rows - 3x 10 Reps
    Banded Split Squat - 3x 7 Reps L/R
    Banded Pallof Press - 3x 7 Reps L/R

  • Band Workout #4

    Episode 12

    Anyone who has the official In The Lab bands, here’s a workout specifically for you! A total body workout that’s easy to follow.

    Banded Overhead Pull Apart - 3x 10 Reps
    Banded Rows- 3x 10 Reps
    Banded Rip Thru- 3x 8 L/R Reps
    Banded Overhead Pallof- 3x 7 L/R Reps

  • Band Workout #5

    Episode 13

    Anyone who has the official In The Lab bands, here’s a workout specifically for you! A total body workout that’s easy to follow.

    Banded Defensive Slides - 3 x 6 Reps L/R
    Banded Drop Step - 3x 7 Reps L/R
    Cone Hip Turns - 3x 5 Reps L/R

  • Band Workout #6

    Episode 14

    Anyone who has the official In The Lab bands, here’s a workout specifically for you! Core + lower body focused for deceleration, which basketball is full of.

    Banded Decelerations - 3x 7 Reps L/R
    Banded 2 Step Decelerations - 3x 7 Reps L/R
    Banded Pallof Isometrics - 3x :30 Seconds L/R

  • Band Workout #7

    Episode 15

    Anyone who has the official In The Lab bands, here’s a workout specifically for you! Lower body + core focused.

    Banded Squats - 3x 10 Reps
    Banded Good Mornings - 3x 10 Reps
    Davinci Planks - 3x :30 Seconds L/R
    Banded Deadbugs - 3x 7 Reps L/R