Name: Playbook - Ally Yanecek - BASKETBALL THEME: lower body
Uploaded: 2024-01-22T02:28:48.963Z
Duration: 10 min
Description: BASKETBALL THEME: lower body

Circuit
-    	Dumbbell between the legs pass x 10 each
-    	Rebound to triple threat x 10
-    	Lunge to lay up finisher x 10 each
-    	Defensive squat hold x 30 seconds

- Lunge forward 
- Pass dumbbell from one hand to the other
(Maintain your balance)
- Stand and repeat on other side 


1 rep = R lunge + L lunge

Dumbbell Between the Legs Pass

- Squat jump to “grab ball”
- Land softly bringing “ball” to your dominant side 


Modification: perform squat calf raises instead
Advancement: do using a medicine ball 


FYI:
Triple threat position is when you get into an athletic stance with the ball to your dominant dribbling/shooting hand. 
In this position, a player could 1) pass, 2) shoot, or 3) dribble.

Rebound to Triple Threat Position

- Lunge R foot forwards 
- Drive L knee and arm up
- Step back to reset 

Modification: trade out the hop for a single leg calf raise 
Advancement: perform holding a medicine ball

Lunge to Lay-Up Finisher

- Feet wider than shoulder width
- Point feet out, knees will point same direction
- Squat down
- Squeeze glutes and thighs to hold this position 


Advancement: hold weights

Defensive Squat Hold

Circuit

BASKETBALL THEME: lower body

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: upper body

BASKETBALL THEME: cardio

BODYWEIGHT: lower body

BODYWEIGHT: upper body

BODYWEIGHT: cardio

TABATA: lower body

TABATA: upper body

TABATA: cardio

BASKETBALL THEME: lower body

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