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181
Workout

A flying ball

~55 min.
~660 kcal
⁉️ Comments

"A flying ball": This workout is designed to improve the arm strength needed to make strong, accurate shots, as well as successful passes and baskets.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
9
Subscription needed
Widmill
1
Level: 1
12 sec.
Subscription needed
Lower leg extension
1
Level: 1
16 sec.
Subscription needed
M Stretch
1
Level: 1
9 sec.
Subscription needed
Main exercises
Round 1
Push-ups - Mountain climber
9
Level: 2
7
Subscription needed
Butterfly - Squat
9
Level: 3
12
Subscription needed
Push ups side crunch
10
Level: 4
7
Subscription needed
Medium pull - slide I
8
Level: 1
7
Subscription needed
Bar muscle up
6
Level: 1
12
Pull with hip rotation
8
Level: 2
12
Subscription needed
Press - Y Adduction
7
Level: 2
7
Subscription needed
Burpee
10
Level: 3
9
Subscription needed
Round 2
Push-ups - Mountain climber
9
Level: 2
7
Subscription needed
Butterfly - Squat
9
Level: 3
12
Subscription needed
Push ups side crunch
10
Level: 4
7
Subscription needed
Medium pull - slide I
8
Level: 1
7
Subscription needed
Bar muscle up
6
Level: 1
12
Pull with hip rotation
8
Level: 2
12
Subscription needed
Press - Y Adduction
7
Level: 2
7
Subscription needed
Burpee
10
Level: 3
9
Subscription needed
Round 3
Push-ups - Mountain climber
9
Level: 2
7
Subscription needed
Butterfly - Squat
9
Level: 3
12
Subscription needed
Push ups side crunch
10
Level: 4
7
Subscription needed
Medium pull - slide I
8
Level: 1
7
Subscription needed
Bar muscle up
6
Level: 1
12
Pull with hip rotation
8
Level: 2
12
Subscription needed
Press - Y Adduction
7
Level: 2
7
Subscription needed
Burpee
10
Level: 3
9
Subscription needed
Cool down
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

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