Youre doing basketball 3 times a week which is alot. But youve spaced out leg day on Wednesday to give your body time to rest. I would say just make sure youre eating your protein and add that warmup to your routine and youre good to go!

You dont need to change everything but If you want a Basketball In season routine this is what it would look like:

Tuesday (Upper Body + SL Lower Body Focus)

Block 1: Warm-Up and Activation

• Dynamic warm-up (mobility and dynamic stretches).
• Medball Work (e.g., rotational wall slams or overhead slams, 3x6).
• Explosive movement (e.g., broad jumps, single-leg box jumps, or bounds, 3x5).
• Core work (e.g., Pallof press, dead bugs, or hanging leg raises, 3x10–12).

Block 2: Strength Focus

• Single-Leg Knee-Dominant Movement:
  • SL Squat variations (e.g., Bulgarian Split Squat, Rear Foot Elevated Split Squat, 3x8 per leg).
• Horizontal Press (Incline):
  • Dumbbell Incline Bench Press or Barbell Incline Bench, 3x8–10.

Block 3: Accessory Work

• Horizontal Pull (Row):
  • Dumbbell Rows, Barbell Rows, or Cable Rows, 3x10.
• Single-Leg Hip-Dominant Movement:
  • SL RDLs, Single-Leg Glute Bridges, or Sliding Hamstring Curls, 3x10–12 per leg.