72
Workout

Basketball player's round-robin training 1

~46 min.
~552 kcal
Warm Up
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
8
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Main exercises
Pull squat
7
Level: 2
30 sec.
Golf
1
Level: 2
30 sec.
Forearm extension
1
Level: 1
30 sec.
Medium pull
2
Level: 2
30 sec.
Archer press
5
Level: 2
30 sec.
I - Abduction
8
Level: 3
30 sec.
Pull squat
7
Level: 2
30 sec.
Golf
1
Level: 2
30 sec.
Forearm extension
1
Level: 1
30 sec.
Medium pull
2
Level: 2
30 sec.
Archer press
5
Level: 2
30 sec.
I - Abduction
8
Level: 3
30 sec.
Pull squat
7
Level: 2
30 sec.
Golf
1
Level: 2
30 sec.
Forearm extension
1
Level: 1
30 sec.
Medium pull
2
Level: 2
30 sec.
Archer press
5
Level: 2
30 sec.
I - Abduction
8
Level: 3
30 sec.