Name: Playbook - Ally Yanecek - BASKETBALL THEME: cardio
Uploaded: 2024-01-22T02:28:48.976Z
Duration: 10 min
Description: BASKETBALL THEME: cardio

Circuit
-    	Lay up finisher x 10 each
-    	 Squat shuffle x 10 each way
-    	Fast feet x 30 seconds

- Step forward with L
- Step and drive R knee up
- Reach with R arm
(Repeat on other side)

Modification: trade the hop for a calf raise 
Advancement: step longer, jump higher, hold a weight

Lay Up Finisher - Cardio

- Lower to squat position
- Shuffle ~10 feet to L
- Touch ground (squatting lower)
- Shuffle ~10 feet to R
- Touch ground (squatting lower)


1 rep = shuffle L + touch ground + shuffle R + touch ground

Squat Shuffle

- Slightly bend knees and hips to get into an athletic stance
- Tighten core
- Quickly tap back and forth


Modification: high knee marches

Fast Feet

Circuit

BASKETBALL THEME: cardio

W1/D0 INTRODUCTION

AMRAP: lower body

AMRAP: upper body

AMRAP: cardio

PYRAMID: lower body

PYRAMID: upper body

PYRAMID: cardio

SUPERSETS: lower body

SUPERSETS: upper body

SUPERSETS: cardio

NO REPEATS: lower body

NO REPEATS: upper body

NO REPEATS: cardio

KICKBOXING: lower body

KICKBOXING: upper body

KICKBOXING: cardio

COMBO MOVES: lower body

COMBO MOVES: upper body

COMBO MOVES: cardio

FLOOR WORKOUT: lower body

FLOOR WORKOUT: upper body

FLOOR WORKOUT: cardio & abs

BASKETBALL THEME: lower body

BASKETBALL THEME: upper body

BODYWEIGHT: lower body

BODYWEIGHT: upper body

BODYWEIGHT: cardio

TABATA: lower body

TABATA: upper body

TABATA: cardio

BASKETBALL THEME: cardio

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