Notes
Had a couple of good drives to the basket where I beat my defender. Loading up, getting low, and exploding with two legs helps.
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Segments
Circuit
Front-to-Back Leg Swing
| 1 | 20 Reps | 0 lb |
Lateral Leg Swing
| 1 | 20 Reps | 0 lb |
Single Leg Hamstring Stretch
| 1 | 1m19s.309 | |
Standing Quadricep Stretch
| 1 | 1m4s.600 | |
Elevated Kneeling Lunge Stretch
| 1 | 2m30s.903 | |
Bodyweight Squat
| 1 | 20 Reps | 0 lb |
Cossack Squats
| 1 | 20 Reps | 0 lb |
Pogo Jump
| 1 | 50 Reps | 0 lb |
Hamstring Kick Out
| 1 | 20 Reps | 0 lb |
Large Arm Circle
| 1 | 20 Reps | 0 lb |
Reverse Large Arm Circle
| 1 | 20 Reps | 0 lb |
Small Arm Circle
| 1 | 20 Reps | 0 lb |
Reverse Small Arm Circle
| 1 | 20 Reps | 0 lb |
Calf Stretch
| 1 | 1m6s.801 | |
Single
Barbell Back Squat
lb
| 1 | 10 Reps | 45.0 Lb |
| 2 | 10 Reps | 135.0 Lb |
| 3 | 10 Reps | 225.0 Lb |
| 4 | 1 Reps | 315.0 Lb |
| 5 | 10 Reps | 225.0 Lb |
| 6 | 10 Reps | 225.0 Lb |
| 7 | 10 Reps | 225.0 Lb |
| DS | 20 Reps | 13.0 Lb |
Single
Pull Up
| 1 | 9 Reps | 0 lb |
Single
Basketball
| 1 | 55m30s.384 | |
Circuit
Sauna
| 1 | 11m25s.47 | |
Cool Down
| 1 | 5m0s | |
Circuit
Front-to-Back Leg Swing
| 1 | 20 Reps | 0 lb |
Lateral Leg Swing
| 1 | 20 Reps | 0 lb |
Single Leg Hamstring Stretch
| 1 | 1m19s.309 | |
Standing Quadricep Stretch
| 1 | 1m4s.600 | |
Elevated Kneeling Lunge Stretch
| 1 | 2m30s.903 | |
Bodyweight Squat
| 1 | 20 Reps | 0 lb |
Cossack Squats
| 1 | 20 Reps | 0 lb |
Pogo Jump
| 1 | 50 Reps | 0 lb |
Hamstring Kick Out
| 1 | 20 Reps | 0 lb |
Large Arm Circle
| 1 | 20 Reps | 0 lb |
Reverse Large Arm Circle
| 1 | 20 Reps | 0 lb |
Small Arm Circle
| 1 | 20 Reps | 0 lb |
Reverse Small Arm Circle
| 1 | 20 Reps | 0 lb |
Calf Stretch
| 1 | 1m6s.801 | |
Single
Barbell Back Squat
lb
| 1 | 10 Reps | 45.0 Lb |
| 2 | 10 Reps | 135.0 Lb |
| 3 | 10 Reps | 225.0 Lb |
| 4 | 1 Reps | 315.0 Lb |
| 5 | 10 Reps | 225.0 Lb |
| 6 | 10 Reps | 225.0 Lb |
| 7 | 10 Reps | 225.0 Lb |
| DS | 20 Reps | 13.0 Lb |
Single
Pull Up
| 1 | 9 Reps | 0 lb |
Single
Basketball
| 1 | 55m30s.384 | |
Circuit
Sauna
| 1 | 11m25s.47 | |
Cool Down
| 1 | 5m0s | |
Activity Overview
Metrics
Rating
10/10
Intensity
8/10
RPE
10/10
Total Volume
11,375 lb
Segments
5
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