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127
Workout

Basketmania

~53 min.
~636 kcal
Female
⁉️ 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.
Shoulder rotation
1
Level: 1
8 sec.
Main exercises
Round 1
Pull-up with a wide grip
4
Level: 1
6
March
3
Level: 1
12
Medium pull - slide I
7
Level: 1
6
Swimmer start (alternating)
7
Level: 2
10
Forearm flexion
3
Level: 1
12
Sprinter start
7
Level: 2
10
Y abduction - Forearm flexion - Low pull
4
Level: 1
4
Pistol - SIde lunge - cross lunge single arm
6
Level: 1
4
Round 2
Pull-up with a wide grip
4
Level: 1
6
March
3
Level: 1
12
Medium pull - slide I
7
Level: 1
6
Swimmer start (alternating)
7
Level: 2
10
Forearm flexion
3
Level: 1
12
Sprinter start
7
Level: 2
10
Y abduction - Forearm flexion - Low pull
4
Level: 1
4
Pistol - SIde lunge - cross lunge single arm
6
Level: 1
4
Round 3
Pull-up with a wide grip
4
Level: 1
6
March
3
Level: 1
12
Medium pull - slide I
7
Level: 1
6
Swimmer start (alternating)
7
Level: 2
10
Forearm flexion
3
Level: 1
12
Sprinter start
7
Level: 2
10
Y abduction - Forearm flexion - Low pull
4
Level: 1
4
Pistol - SIde lunge - cross lunge single arm
6
Level: 1
4
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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