June 28, 2025 at 11:00 AM
Morning Basketball 🏀 and Lower Body Workout
Fremont, US
2 hours, 20 minutes and 17.86 seconds
Duration
5.18 mi
(8.34 km)
Tracked Distance
12,320.00 lb
(5,588.26 kg)
Volume
5
Segments
Activity Details
Comprehensive breakdown of your workout session and performance data
Activity Notes
Your thoughts and observations
Adding the leg extension definitely feels good for leg day balance, instead of just doing the squat.
Route Map
Your workout path
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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
Circuit 2
Workout segment details
Segment
2
10 makes of each shot.
Exercises
Free Throw
1 sets
Set 1
Baseline Left Elbow Shot
1 sets
Set 1
Baseline Right Elbow Shot
1 sets
Set 1
Deep Range Free Throw Shot
1 sets
Set 1
Segment 3: Hack Squat
Workout segment details
Segment
3
Rest-pause at 90 degrees on last set
Exercises
Hack Squat
7 sets
Set 1
55.0 lbs
10 reps
Set 2
145.0 lbs
10 reps
Set 3
23.0 lbs
5 reps
Set 4
325.0 lbs
5 reps
Set 5
415.0 lbs
5 reps
Set 6
50.0 lbs
1 reps
Set 7
325.0 lbs
3 reps
Segment Total Volume
6,840.00 lb
(3,102.57 kg)
Segment 4: Leg Extension
Workout segment details
Segment
4
Met Joe on the Hack Squat and then the Leg Extension after. Got him to download the app.
Exercises
Leg Extension
8 sets
Set 1
10 reps
Set 2
60.0 lbs
10 reps
Set 3
10.0 lbs
12 reps
Set 4
120.0 lbs
10 reps
Set 5
140.0 lbs
10 reps
Set 6
16.0 lbs
10 reps
Set 7
180.0 lbs
10 reps
Set 8
20.0 lbs
10 reps
Segment Total Volume
5,480.00 lb
(2,485.69 kg)
Circuit 5
Workout segment details
Segment
5
Exercises
Sauna
1 sets
Set 1
Cool Down
1 sets
Set 1