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
Dolphin
1
Level: 1
8
Forward fold
1
Level: 1
10 sec.
Forward lunge
1
Level: 1
15 sec.
Scapular Mobility
1
Level: 1
8
Single leg hip hinge
1
Level: 1
5
Main exercises
Squat - Y abduction
9
Level: 3
R1
12
Squat - Y abduction
9
Level: 3
R2
12
Squat - Y abduction
9
Level: 3
R3
12
Squat - Y abduction
9
Level: 3
R4
12
Back extension
8
Level: 5
R1
10
Back extension
8
Level: 5
R2
10
Back extension
8
Level: 5
R3
10
Back extension
8
Level: 5
R4
10
Rotation with load
4
Level: 1
R1
10
Rotation with load
4
Level: 1
R2
10
Rotation with load
4
Level: 1
R3
10
Rotation with load
4
Level: 1
R4
10
Y-T-I adduction
8
Level: 3
R1
4
Y-T-I adduction
8
Level: 3
R2
4
Y-T-I adduction
8
Level: 3
R3
4
Y-T-I adduction
8
Level: 3
R4
4
Hip extension
7
Level: 3
R1
10
Hip extension
7
Level: 3
R2
10
Hip extension
7
Level: 3
R3
10
Hip extension
7
Level: 3
R4
10
High pull
6
Level: 3
R1
12
High pull
6
Level: 3
R2
12
High pull
6
Level: 3
R3
12
High pull
6
Level: 3
R4
12
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

Start training