Name: Playbook - Ally Yanecek - BASKETBALL THEME: upper body
Uploaded: 2024-01-22T02:28:48.969Z
Duration: 10 min
Description: BASKETBALL THEME: upper body

Circuit
-    	Chest pass x 10
-    	Full court pass x 10
-    	Defense around the worlds x 10
-    	Lay up finishers x 10 each

Aka Chest Press
-Lay on back and bring dumbbells above your chest
-Bend elbows at a 45 degree angle to your shoulders
-Slowly lower weight to chest 
-Push dumbbells away STRONG 


*Make sure to keep pressing over your chest, NOT your shoulders or head

Chest Pass

Aka Lat Pullover
- Begin on your back, tighten core
- Dumbbells over chest, slight bend in elbows 
- Slowly bring weights to ~45 degrees overhead
- Powerfully activate your lats to bring them back to start


You should feel this in your lats — a little bit lower than your armpit, by the outer edge of your shoulder blade

Full Court Pass

- Bend knees/hips slightly into an athletic stance 
- Rotate dumbbells out and above your head 
- Control them down

*Keep your shoulders down. If you start shrugging, lower the weight. You’re using your upper traps to compensate for fatigued deltoids.

Defensive Around the Worlds

- Dumbbell in R hand
- Drive R knee and dumbbell up
(Repeat on other side)

Modification: keep both feet on the ground and perform a single arm shoulder press

Lay Up Finisher

Circuit

BASKETBALL THEME: upper 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: lower body

BASKETBALL THEME: cardio

BODYWEIGHT: lower body

BODYWEIGHT: upper body

BODYWEIGHT: cardio

TABATA: lower body

TABATA: upper body

TABATA: cardio

BASKETBALL THEME: upper body

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