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216
Workout

King of the site

~1 h. 13 min.
~876 kcal
⁉️ Comments

"King of the site": This is a set of exercises designed to develop the strength, endurance and flexibility needed to play basketball effectively. The program includes a variety of functional loop exercises such as low rows, squats and jumping jacks.

Warm up
M Stretch
1
Level: 1
8 sec.
Sumo squat
1
Level: 2
10
Cossack squat in a bent-over position
1
Level: 1
10
Posterior deltoid stretch
1
Level: 1
15 sec.
Main exercises
Round 1
Squat jump
7
Level: 1
12
Y slide
7
Level: 1
12
Overhead squats
7
Level: 2
12
Pull squat
7
Level: 2
12
Hip Press
7
Level: 2
8
Hinge plank single arm
9
Level: 4
5
Sprint start (alternating)
9
Level: 4
10
Round 2
Squat jump
7
Level: 1
12
Y slide
7
Level: 1
12
Overhead squats
7
Level: 2
12
Pull squat
7
Level: 2
12
Hip Press
7
Level: 2
8
Hinge plank single arm
9
Level: 4
5
Sprint start (alternating)
9
Level: 4
10
Round 3
Squat jump
7
Level: 1
12
Y slide
7
Level: 1
12
Overhead squats
7
Level: 2
12
Pull squat
7
Level: 2
12
Hip Press
7
Level: 2
8
Hinge plank single arm
9
Level: 4
5
Sprint start (alternating)
9
Level: 4
10
Round 4
Squat jump
7
Level: 1
12
Y slide
7
Level: 1
12
Overhead squats
7
Level: 2
12
Pull squat
7
Level: 2
12
Hip Press
7
Level: 2
8
Hinge plank single arm
9
Level: 4
5
Sprint start (alternating)
9
Level: 4
10
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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