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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
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
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
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
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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