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184
Workout

Fast movement with the ball

~1 h. 1 min.
~732 kcal
Male
⁉️ Comments

"Fast movement with the ball" Such training helps to improve the reaction, speed and maneuverability of the player. A series of exercises in a circular format is aimed at strengthening the muscles of the legs, back and abs. A good pace of execution will help to develop the overall endurance of the body.

Warm up
L extension
1
Level: 1
8
Archerpose
1
Level: 1
5
Hero pose
1
Level: 1
15 sec.
Cossack squat in a bent-over position
1
Level: 2
10
Main exercises
Round 1
Medium pull - slide Y
9
Level: 2
6
Sprinter start
7
Level: 2
10
Y-T-I adduction
6
Level: 2
4
Hinge plank single arm
6
Level: 2
8
Pistol (with leg alteration)
5
Level: 1
10
Bar muscle up
9
Level: 3
10
Medium pull (single arm - single leg )
9
Level: 2
8
Lower leg flexion
4
Level: 1
12
Parallel grip pull-ups
5
Level: 2
10
Round 2
Medium pull - slide Y
9
Level: 2
6
Sprinter start
7
Level: 2
10
Y-T-I adduction
6
Level: 2
4
Hinge plank single arm
6
Level: 2
8
Pistol (with leg alteration)
5
Level: 1
10
Bar muscle up
9
Level: 3
10
Medium pull (single arm - single leg )
9
Level: 2
8
Lower leg flexion
4
Level: 1
12
Parallel grip pull-ups
5
Level: 2
10
Round 3
Medium pull - slide Y
9
Level: 2
6
Sprinter start
7
Level: 2
10
Y-T-I adduction
6
Level: 2
4
Hinge plank single arm
6
Level: 2
8
Pistol (with leg alteration)
5
Level: 1
10
Bar muscle up
9
Level: 3
10
Medium pull (single arm - single leg )
9
Level: 2
8
Lower leg flexion
4
Level: 1
12
Parallel grip pull-ups
5
Level: 2
10
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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