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127
Workout

Basketmania

~53 min.
~636 kcal
⁉️ Comments

"Basketmania": This is an intensive program aimed at strengthening and developing the muscles of the upper body, which is key for basketball players when performing shooting, passing and defensive actions.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Long Torso Twist Stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 2
10 sec.
Subscription needed
Shoulder rotation
1
Level: 1
8 sec.
Subscription needed
Main exercises
Round 1
Pull-up with a wide grip
4
Level: 1
6
March
3
Level: 1
12
Subscription needed
Medium pull - slide I
7
Level: 1
6
Subscription needed
Swimmer start (alternating)
7
Level: 2
10
Subscription needed
Forearm flexion
3
Level: 1
12
Subscription needed
Sprinter start
7
Level: 2
10
Subscription needed
Y abduction - Forearm flexion - Low pull
4
Level: 1
4
Subscription needed
Pistol - SIde lunge - cross lunge single arm
6
Level: 1
4
Subscription needed
Round 2
Pull-up with a wide grip
4
Level: 1
6
March
3
Level: 1
12
Subscription needed
Medium pull - slide I
7
Level: 1
6
Subscription needed
Swimmer start (alternating)
7
Level: 2
10
Subscription needed
Forearm flexion
3
Level: 1
12
Subscription needed
Sprinter start
7
Level: 2
10
Subscription needed
Y abduction - Forearm flexion - Low pull
4
Level: 1
4
Subscription needed
Pistol - SIde lunge - cross lunge single arm
6
Level: 1
4
Subscription needed
Round 3
Pull-up with a wide grip
4
Level: 1
6
March
3
Level: 1
12
Subscription needed
Medium pull - slide I
7
Level: 1
6
Subscription needed
Swimmer start (alternating)
7
Level: 2
10
Subscription needed
Forearm flexion
3
Level: 1
12
Subscription needed
Sprinter start
7
Level: 2
10
Subscription needed
Y abduction - Forearm flexion - Low pull
4
Level: 1
4
Subscription needed
Pistol - SIde lunge - cross lunge single arm
6
Level: 1
4
Subscription needed
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Subscription needed
Shoulder rotation
1
Level: 1
R2
8 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Subscription needed

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