180
Workout

Basketball Player Strength Training 1

~35 min.
~420 kcal
Warm Up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (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.
Lower back stretch
1
Level: 1
15 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
Overhead squats
7
Level: 2
R1
12
Overhead squats
7
Level: 2
R2
12
Overhead squats
7
Level: 2
R3
12
Overhead squats
7
Level: 2
R4
12
Fly Squat
7
Level: 2
R1
12
Fly Squat
7
Level: 2
R2
12
Fly Squat
7
Level: 2
R3
12
Fly Squat
7
Level: 2
R4
12
Swimmer start
9
Level: 3
R1
10
Swimmer start
9
Level: 3
R2
10
Swimmer start
9
Level: 3
R3
10
Swimmer start
9
Level: 3
R4
10
Swimmer start
9
Level: 3
R5
10
Swimmer start
9
Level: 3
R6
10
Swimmer start
9
Level: 3
R7
10
Swimmer start
9
Level: 3
R8
10
Pistol (with leg alteration)
7
Level: 3
R1
12
Pistol (with leg alteration)
7
Level: 3
R2
12
Pistol (with leg alteration)
7
Level: 3
R3
12
Pistol (with leg alteration)
7
Level: 3
R4
12
Lower leg flexion
6
Level: 2
R1
10
Lower leg flexion
6
Level: 2
R2
10
Lower leg flexion
6
Level: 2
R3
10
Lower leg flexion
6
Level: 2
R4
10