Day one: Pull
-Sumo Deadlift (I've never prioritize the sumo deadlift; I love the conventional version.) 5 sets of 2
-Horizontal pull (barbell, dumbbell, bodyweight, or cable) 3 sets of 8
-Vertical pull (pull up, chin up, neutral grip pull up) 3 sets to failure
Day two: Push
-Horizontal push (barbell, dumbell, bodyweight) 4 sets of 10
-Vertical push (barbell, dumbbell)(standing) 3 sets of 5
-Lunge variation 2-3 sets of 24 (12 repetitions per leg)
-100 band pull aparts
-Single leg glute activation exercises (glute bridge, kneeling hip thrust (on knees raising bent knee to lockout, lying leg lift)
-Jump rope (3 times weekly) 200-300 repetitions
-Sprints (1 time weekly) 3 sets of 3
-Basketball (3-4 times weekly)
Is this an adequate program?
Any suggestions or ideas?
Repetition ranges? Exercise or variation suggestions? Less vs more?
How would you design this program?