Hey guys, I strained my gluteus minimus about two weeks ago during basketball practice. I tried going light on it, and ended up making it worse. Its starting to heal up now, I was able to play some offense during practice today rather than just pushups and free throws. If anyone has any advice on how to help it heal faster (we have our first game on Friday), or any good stretches, that would be fantastic. My other question would be if someone could suggest to me a workout plan. My goals are to gain weight(muscle) and to increase my vertical leap. I'm 6'4/6'5 170 lbs. I used to be 175 before my cross country season, but even that was too light, hence the reason that I'd like to gain some weight. I have basketball practice six times a week, so my cardio is good, and I don't think that I would need to supplement it with anything. My current numbers/workout Bench: 115, ten reps. 135, ten reps. 135 ~6 is when I've been failing. Shoulders: Learned this workout from someone I trust a lot, and it has done a lot for me in terms of mass gained in the past, but feedback would be great. They are done in a circuit. I do this all with a 25 lb weight, one of the circular ones from bench. Steering wheels(without the turning, so just straight up and down, from straight out to above my head) 6/6/~7-8 Half-Beast, same amount on either side. 6/6/6 Both hands on the weight, start from one hip. Bring from the hip to the opposite side of your body, rotating slightly. Focusing on explosion. Hold the weight at arms length for two seconds, and then bring it back to the hip for another one. Shoulder shrugs(35s) 15/15/15 Afterwards, Lat Pulldowns: 125 lbs 8 reps(failure), then failure again. Leg Extension single leg. I use one leg so that I'm not having my strong leg (everyone has one) do more work. I'm not entirely sure if the plates are 10lbs each at my Y, but I'm using plate 5 for each leg. 10/failure Hamstring Curl(not sure what the real name is to be honest) - My hamstrings suck, recently started doing these, advice would be great. After hams: Bicep Curl - 30's: 5 reps, 3-4 reps And then I burn out with pushups at the end. I've been wanting to get back into calf press/squats but I don't want to put the stress of balancing and lifting on my strained muscle yet, but advice on this when I do start would be great. Help/Advice would be great on either account, sorry for the long read.