Sign In
Menu
174
Workout

Lay - up

~36 min.
~432 kcal
⁉️ Comments

"Lay-up": This is a set of exercises aimed at developing strength, endurance and flexibility, important for improving playing skills in basketball. The program includes a variety of functional loop exercises such as deadlifts, abductions, and squats. These exercises cover all muscle groups of the body. Strengthening muscles throughout the body helps prevent injuries associated with intense physical effort during play. Strong muscles support joints and increase body stability, which reduces the risk of injury.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed
Forward lunge
1
Level: 1
15 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Single leg hip hinge
1
Level: 1
5
Subscription needed
Main exercises
Squat - Y abduction
9
Level: 3
R1
12
Subscription needed
Squat - Y abduction
9
Level: 3
R2
12
Subscription needed
Squat - Y abduction
9
Level: 3
R3
12
Subscription needed
Squat - Y abduction
9
Level: 3
R4
12
Subscription needed
Back extension
8
Level: 5
R1
10
Subscription needed
Back extension
8
Level: 5
R2
10
Subscription needed
Back extension
8
Level: 5
R3
10
Subscription needed
Back extension
8
Level: 5
R4
10
Subscription needed
Rotation with load
4
Level: 1
R1
10
Subscription needed
Rotation with load
4
Level: 1
R2
10
Subscription needed
Rotation with load
4
Level: 1
R3
10
Subscription needed
Rotation with load
4
Level: 1
R4
10
Subscription needed
Y-T-I adduction
8
Level: 3
R1
4
Subscription needed
Y-T-I adduction
8
Level: 3
R2
4
Subscription needed
Y-T-I adduction
8
Level: 3
R3
4
Subscription needed
Y-T-I adduction
8
Level: 3
R4
4
Subscription needed
Hip extension
7
Level: 3
R1
10
Subscription needed
Hip extension
7
Level: 3
R2
10
Subscription needed
Hip extension
7
Level: 3
R3
10
Subscription needed
Hip extension
7
Level: 3
R4
10
Subscription needed
High pull
6
Level: 3
R1
12
Subscription needed
High pull
6
Level: 3
R2
12
Subscription needed
High pull
6
Level: 3
R3
12
Subscription needed
High pull
6
Level: 3
R4
12
Subscription needed
Cool down
Massage
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Massage
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

Comments

Available after payment