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127
Workout

Basketmania

~1 h.
~720 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
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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