February 11, 2025 at 6:53 PM
Evening Lower Body🦵and Basketball 🏀 Workout
2 hours, 37 minutes and 53.55 seconds
Duration
11,375.00 lb
(5,159.61 kg)
Volume
5
Segments
Activity Details
Comprehensive breakdown of your workout session and performance data
Activity Notes
Your thoughts and observations
Had a couple of good drives to the basket where I beat my defender. Loading up, getting low, and exploding with two legs helps.
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
1 sets
Set 1
Elevated Kneeling Lunge Stretch
1 sets
Set 1
Bodyweight Squat
1 sets
Set 1
20 reps
Cossack Squats
1 sets
Set 1
20 reps
Pogo Jump
1 sets
Set 1
50 reps
Hamstring Kick Out
1 sets
Set 1
20 reps
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
Calf Stretch
1 sets
Set 1
Segment 2: Barbell Back Squat
Workout segment details
Segment
2
2s eccentric and focus and engage mind muscle connection, explode on way up. Focus on trying to get glutes hams quads core to all fire together.
315lb did 1 rep but didn’t think I could do 10. Dropped back to 225 for working weight.
Exercises
Barbell Back Squat
8 sets
Set 1
45.0 lbs
10 reps
Set 2
135.0 lbs
10 reps
Set 3
225.0 lbs
10 reps
Set 4
315.0 lbs
1 reps
Set 5
225.0 lbs
10 reps
Set 6
225.0 lbs
10 reps
Set 7
225.0 lbs
10 reps
Set 8
13.0 lbs
20 reps
Segment Total Volume
11,375.00 lb
(5,159.61 kg)
Segment 3: Pull Up
Workout segment details
Segment
3
Exercises
Pull Up
1 sets
Set 1
9 reps
Segment 4: Basketball
Workout segment details
Segment
4
Exercises
Basketball
1 sets
Set 1
Circuit 5
Workout segment details
Segment
5
Exercises
Sauna
1 sets
Set 1
Cool Down
1 sets
Set 1