Activity Map
Activity Map
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Segments
Circuit
Sauna
| 1 | 10m0s | |
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 | 30s | |
Standing Quadricep Stretch
| 1 | 30s | |
Elevated Kneeling Lunge Stretch
| 1 | 2m0s | |
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 | 30s | |
Circuit
Basketball High Dribble
Basketball Low Dribble
Basketball Crossover Dribble
Basketball In-and-Out Dribble
Basketball Push-Pull Dribble
Basketball Between the Legs Dribble
Basketball Behind the Back Dribble
Single
Basketball
| 1 | 10m0s | |
| 2 | 15m58s.989 | |
Single
Barbell Bench Press
lb
| W | 20 Reps | 45.0 Lb |
| W | 10 Reps | 135.0 Lb |
| 3 | 10 Reps | 225.0 Lb |
| 4 | 8 Reps | 225.0 Lb |
Superset
Rope Cable Bicep Curl
lb
| 1 | 15 Reps | 35.0 Lb |
| 2 | 15 Reps | 50.0 Lb |
| 3 | 12 Reps | 57.5 Lb |
Rope Cable Tricep Extension
lb
| 1 | 15 Reps | 35.0 Lb |
| 2 | 15 Reps | 50.0 Lb |
| 3 | 10 Reps | 57.5 Lb |
Circuit
Sauna
| 1 | 10m0s | |
Cool Down
| 1 | 5m0s | |
Elevated Kneeling Lunge Stretch
| 1 | 2m0s | |
Standing Hamstring Stretch
| 1 | 1m0s | |
Standing Quadricep Stretch
Circuit
Sauna
| 1 | 10m0s | |
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 | 30s | |
Standing Quadricep Stretch
| 1 | 30s | |
Elevated Kneeling Lunge Stretch
| 1 | 2m0s | |
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 | 30s | |
Circuit
Basketball High Dribble
Basketball Low Dribble
Basketball Crossover Dribble
Basketball In-and-Out Dribble
Basketball Push-Pull Dribble
Basketball Between the Legs Dribble
Basketball Behind the Back Dribble
Single
Basketball
| 1 | 10m0s | |
| 2 | 15m58s.989 | |
Single
Barbell Bench Press
lb
| W | 20 Reps | 45.0 Lb |
| W | 10 Reps | 135.0 Lb |
| 3 | 10 Reps | 225.0 Lb |
| 4 | 8 Reps | 225.0 Lb |
Superset
Rope Cable Bicep Curl
lb
| 1 | 15 Reps | 35.0 Lb |
| 2 | 15 Reps | 50.0 Lb |
| 3 | 12 Reps | 57.5 Lb |
Rope Cable Tricep Extension
lb
| 1 | 15 Reps | 35.0 Lb |
| 2 | 15 Reps | 50.0 Lb |
| 3 | 10 Reps | 57.5 Lb |
Circuit
Sauna
| 1 | 10m0s | |
Cool Down
| 1 | 5m0s | |
Elevated Kneeling Lunge Stretch
| 1 | 2m0s | |
Standing Hamstring Stretch
| 1 | 1m0s | |
Standing Quadricep Stretch
Activity Overview
Metrics
Rating
10/10
Intensity
8/10
RPE
9/10
Total Volume
10,115 lb
Segments
7
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