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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.
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
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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