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Jonathan Tsai
December 27, 2024 at 8:04 PM

Evening Basketball 🏀 and Legs🦵

2 hours, 38 minutes and 26.74 seconds
Duration
8,710.00 lb
(3,950.79 kg)
Volume
4
Segments

Activity Details

Comprehensive breakdown of your workout session and performance data

Activity Notes

Your thoughts and observations

Was very depleted after basketball, so could not do as much volume on hack squat. Pull ups felt very strong and explosive. Was also pretty explosive at basketball and bouncy. Beat my defender several times, but smoked almost all of my layups and reverse layups that I normally make.

Workout Segments

Detailed breakdown of each exercise segment and performance metrics

Circuit 1

Workout segment details

Segment
1

Exercises

Front-to-Back Leg Swing
1 sets
Set 1
20 reps
Lateral Leg Swing
1 sets
Set 1
20 reps
Single Leg Hamstring Stretch
1 sets
Set 1
1 reps
Standing Quadricep Stretch
Elevated Kneeling Lunge Stretch
1 sets
Set 1
Bodyweight Squat
1 sets
Set 1
20 reps
Cossack Squats
1 sets
Set 1
10 reps
Pogo Jump
Hamstring Kick Out
Large Arm Circle
1 sets
Set 1
20 reps
Reverse Large Arm Circle
1 sets
Set 1
20 reps
Small Arm Circle
1 sets
Set 1
20 reps
Reverse Small Arm Circle
1 sets
Set 1
20 reps

Segment 2: Basketball

Workout segment details

Segment
2

Exercises

Basketball
1 sets
Set 1

Segment 3: Hack Squat

Workout segment details

Segment
3

Slow and steady on eccentric, also try to slow on concentric. Focus on stability instead of explosiveness.

Exercises

Hack Squat
4 sets
Set 1
145.0 lbs
10 reps
Set 2
235.0 lbs
10 reps
Set 3
325.0 lbs
10 reps
Set 4
415.0 lbs
4 reps
Segment Total Volume
8,710.00 lb
(3,950.79 kg)

Segment 4: Pull Up

Workout segment details

Segment
4

Exercises

Pull Up
1 sets
Set 1
8 reps