1. **Single Leg Romanian Deadlift:** - Sets: 3 - Reps: 8-10 per leg 2. **Goblet Squat:** - Sets: 3 - Reps: 10-12 3. **Glute Bridges:** - Sets: 3 - Reps: 12-15 4. **Isometric Split Squat:** - Sets: 3 - Reps: Hold for 20-30 seconds per leg 5. **Isometric Lateral Squat:** - Sets: 3 - Reps: Hold for 20-30 seconds per side 6. **Lunges:** - Sets: 3 - Reps: 10-12 per leg 7. **Marching Plantar-Dorsiflexion:** - Sets: 3 - Reps: 12-15 per leg 8. **Snap Downs:** - Sets: 3 - Reps: 10-12 9. **Seated Box Jumps:** - Sets: 3 - Reps: 8-10 Remember to choose weights or resistance levels that challenge you while still allowing you to maintain proper form throughout each exercise. Rest for about 60-90 seconds between sets to allow for adequate recovery. As you progress, you can gradually increase the weight/resistance or adjust the sets and reps to continue challenging yourself. Additionally, make sure to warm up properly before starting your workout and cool down/stretch afterwards to aid in recovery and flexibility.
how many reps and sets do i do with each of those. by any chance do you guys have an exercise regimen or program using these, if you do do you mind sharing it.
Generally for the average person, all excersices should be 3 sets, max reps, and lower by 20% for the next 2 sets. For example, if you can max out 10 reps of the goblet squat, then the next set would be 8 reps and then 6 reps, with a short rest in between sets. It's a lot about what you feel though, so if its feels too easy doing 6 reps, then do more.
That all depends on you. You want to build strength to increase vertical, so choose a weight where you can do do 4-6 reps for 2-3 sets. Then increase weight everytime it gets easier
@@nelsondavidrijkaard7156 if matters wht I'm doing like for calf raises I'ma use 25lb dumbbells nd do 50 reps 5 sets squats I would do 15 reps 5 sets etc even tho I'm prolly more advanced nd stronger than tha kid who asked tht 4-6 reps with 2-3 sets not even gon make yhu sweat nd thts for anybody don't matter if yhu a beginner or not yhu neva gon get a workout doing 4-6 reps or 2-3 sets it's completely pointless yhu jus gon be wasting ur time yhu should be doing atleast 10 reps with 5 sets
After every leg day I need to wait about a week and a half before playing basketball. otherwise I'm getting injured. if I don't train legs I can play every two days. I just cant seem to incorporate leg training and basketball together.
Are you doing too much weight? During basketball season, you shouldn’t be trying to build muscle, rather maintain muscle and focus on other things like agility and endurance.
You're doing with too much weights and not recovering correctly. You should be doing about 70% of the max weight you can do and do atleast 12 reps. Don't go for max weight and low reps
This depends on many factors, so it's hard to give an exact number for each player. Either way, the key is execute the exercises with good technique. 2 good reps is better than 10 poor reps.
1. **Single Leg Romanian Deadlift:**
- Sets: 3
- Reps: 8-10 per leg
2. **Goblet Squat:**
- Sets: 3
- Reps: 10-12
3. **Glute Bridges:**
- Sets: 3
- Reps: 12-15
4. **Isometric Split Squat:**
- Sets: 3
- Reps: Hold for 20-30 seconds per leg
5. **Isometric Lateral Squat:**
- Sets: 3
- Reps: Hold for 20-30 seconds per side
6. **Lunges:**
- Sets: 3
- Reps: 10-12 per leg
7. **Marching Plantar-Dorsiflexion:**
- Sets: 3
- Reps: 12-15 per leg
8. **Snap Downs:**
- Sets: 3
- Reps: 10-12
9. **Seated Box Jumps:**
- Sets: 3
- Reps: 8-10
Remember to choose weights or resistance levels that challenge you while still allowing you to maintain proper form throughout each exercise. Rest for about 60-90 seconds between sets to allow for adequate recovery. As you progress, you can gradually increase the weight/resistance or adjust the sets and reps to continue challenging yourself. Additionally, make sure to warm up properly before starting your workout and cool down/stretch afterwards to aid in recovery and flexibility.
Thanks
Thanks bro
The most under-rated exercise is glute bridge and hip thrust, these exercise make you faster and poweful, TRUST ME.
For sure. Posterior chain is so important. People always look at you funny when you do them😂. But they’re goated
thats a fact
I did glute bridges for a week and went from barely touching the net to touching the rim. They crazy
@@foldedcandle i trust you man keep doing glute Bridge and jump squat
@@foldedcandleyou need strong quads but hamstrings and glutes make you more explosivee
Thank you for sharing God bless.
Thanks for watching!
how many reps and sets do i do with each of those. by any chance do you guys have an exercise regimen or program using these, if you do do you mind sharing it.
Generally for the average person, all excersices should be 3 sets, max reps, and lower by 20% for the next 2 sets. For example, if you can max out 10 reps of the goblet squat, then the next set would be 8 reps and then 6 reps, with a short rest in between sets. It's a lot about what you feel though, so if its feels too easy doing 6 reps, then do more.
Hey thanks for the help! @@BaldMancTwat
good video ! thank you !
Thank you!
Great video but would love sets and reps with the workouts
jus do whteva feel good for yu
That all depends on you. You want to build strength to increase vertical, so choose a weight where you can do do 4-6 reps for 2-3 sets. Then increase weight everytime it gets easier
@@tsaini6369 4-6 reps and 2-3 sets aint gon do shit yhu sound stupid
@@jasiribandele5601 what would you do then
@@nelsondavidrijkaard7156 if matters wht I'm doing like for calf raises I'ma use 25lb dumbbells nd do 50 reps 5 sets squats I would do 15 reps 5 sets etc even tho I'm prolly more advanced nd stronger than tha kid who asked tht 4-6 reps with 2-3 sets not even gon make yhu sweat nd thts for anybody don't matter if yhu a beginner or not yhu neva gon get a workout doing 4-6 reps or 2-3 sets it's completely pointless yhu jus gon be wasting ur time yhu should be doing atleast 10 reps with 5 sets
Hi, all these exercises help to jump higher or is it just to strengthen the legs?
Both strenghtening ur legs will hep with junping
Both!
Can you tell us how many reps and sets we should be doing and how much time we should be resting
great video!
What should my warm-up look like before doing all of these?
Greit video, helped me alot!
Thank you!
After every leg day I need to wait about a week and a half before playing basketball. otherwise I'm getting injured.
if I don't train legs I can play every two days. I just cant seem to incorporate leg training and basketball together.
Are you doing too much weight? During basketball season, you shouldn’t be trying to build muscle, rather maintain muscle and focus on other things like agility and endurance.
Try staring small, and listening to your body. Use weights or exercises that you can handle, and just progress over time.
You're doing with too much weights and not recovering correctly. You should be doing about 70% of the max weight you can do and do atleast 12 reps. Don't go for max weight and low reps
Include reps and sets but for now I’ll just do 30-45 second each
This bouta be the leg workout I do every Monday for a month and let’s see results
This depends on many factors, so it's hard to give an exact number for each player. Either way, the key is execute the exercises with good technique. 2 good reps is better than 10 poor reps.
@@BreakthroughBBall thank you very much
@@atrain8179 how did it fo
How you doing now
can I only do 1 min rest or 2 min rest?
how much a week should I do these?
Probably like 4 since these aren’t intense workouts
Ik doing it everday
Why leg days for me makes me weak instead of getting stronger
@@truthtruth9056 it’s a process. You are gonna lose vertical for the first couple of weeks and then gain. It’s an investment
Jesus loves y’all guys so much ❤️✝️
useful video
Can I do 3x15 for exercises?
That good
It is good for basketball players?
Very Great
How many times a week?
ideally 2+ days between each leg workout.
This is coach brad if he never coached the celtics
Bruh
Does this actually help
Yes if you are consistent
How many reps and sets
If you’re new then do 3 sets of 8 and keep going higher as you get better
That arms though
thats not rdl
This is all cap i feel no pain during these and all i get is cranps
So it sounds like you did feel pain? Cramps are letting you know your legs aren’t in shape enough to do it