Name: Playbook - Ally Yanecek - Leg HIIT: Basketball Theme
Uploaded: 2024-01-22T02:28:48.152Z
Duration: 20 min
Description: Leg HIIT: Basketball Theme

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

-  Sagittal plane leg swings x 10 all
-  Frontal plane leg swings x 10 all
-  Runners lunge to hamstring stretch x 5 each with 3 sec holds
-  Dynamic 90/90 x 10 each 
-  Ankle DF mobility x 20 sec each
-  High knees x 20 
-  Butt kicks x 20

- Stand on one leg
- Keep core tight, back STILL
- Swing leg freely forwards and back

Sagittal Leg Swings

- Stand on one leg, tip hips back
- Keep core and back tight and STILL
- Freely swing leg side to side

Frontal Leg Swings

- Put one leg in front of the other
- Place hands on floor by your front leg
- Alternate between 
1) Keeping the front leg straight and (hamstring stretch)
2) Bending the front leg (runner’s lunge)


1 rep = Runner’s Lunge + Hamstring Stretch

Runner’s Lunge to Hamstring Stretch

- Bend hips and knees to 90
- Rotate them side to side

90/90 Hip Mobility

- Keep foot and heel PRESSED FLAT to ground
- Push / lean knee STRAIGHT over ankle


Modification if you have limited knee mobility: put your foot on a box or chair and then lean over your ankle

Ankle Mobility

- Tighten core
- Drive knees and hop up 


Modification: take the hop out, stand and knee drive

High Knees

- Tighten core
- Run in place, kicking heels to butt


Modification: step side to side, bringing heel to butt

Butt Kicks

Lower Body Warm Up

- 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

Leg HIIT: Basketball Theme

Lower Body No Repeats

Lower Body Pyramid

Leg HIIT: Basketball Theme

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