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181
Workout

A flying ball

~1 h.
~720 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
Widmill
1
Level: 1
12 sec.
Lower leg extension
1
Level: 1
16 sec.
M Stretch
1
Level: 1
9 sec.
Main exercises
Round 1
Push-ups - Mountain climber
9
Level: 2
7
Butterfly - Squat
9
Level: 3
12
Push ups side crunch
10
Level: 4
7
Medium pull - slide I
8
Level: 1
7
Bar muscle up
6
Level: 1
12
Pull with hip rotation
8
Level: 2
12
Press - Y Adduction
7
Level: 2
7
Burpee
10
Level: 3
9
Round 2
Push-ups - Mountain climber
9
Level: 2
7
Butterfly - Squat
9
Level: 3
12
Push ups side crunch
10
Level: 4
7
Medium pull - slide I
8
Level: 1
7
Bar muscle up
6
Level: 1
12
Pull with hip rotation
8
Level: 2
12
Press - Y Adduction
7
Level: 2
7
Burpee
10
Level: 3
9
Round 3
Push-ups - Mountain climber
9
Level: 2
7
Butterfly - Squat
9
Level: 3
12
Push ups side crunch
10
Level: 4
7
Medium pull - slide I
8
Level: 1
7
Bar muscle up
6
Level: 1
12
Pull with hip rotation
8
Level: 2
12
Press - Y Adduction
7
Level: 2
7
Burpee
10
Level: 3
9
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
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.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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