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180
Workout

Accurate reception

~58 min.
~696 kcal
⁉️ Comments

"Accurate reception": This workout focuses on improving the arm strength and accuracy needed to accurately receive the ball, control it and make successful passes.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
9
Subscription needed
Long Torso Twist Stretch
1
Level: 1
12 sec.
Rotation 2
1
Level: 2
9
Subscription needed
Posterior deltoid stretch
1
Level: 1
17 sec.
Subscription needed
Main exercises
Round 1
Press - L Adduction
9
Level: 3
7
Subscription needed
Backward lunge single arm
8
Level: 5
14
Subscription needed
Y adduction
9
Level: 3
12
Subscription needed
Overhead Forearm extension
8
Level: 3
14
Subscription needed
PIstol - side lunge in balance single arm
8
Level: 2
7
Subscription needed
Back extension
8
Level: 4
12
Subscription needed
Round 2
Press - L Adduction
9
Level: 3
7
Subscription needed
Backward lunge single arm
8
Level: 5
14
Subscription needed
Y adduction
9
Level: 3
12
Subscription needed
Overhead Forearm extension
8
Level: 3
14
Subscription needed
PIstol - side lunge in balance single arm
8
Level: 2
7
Subscription needed
Back extension
8
Level: 4
12
Subscription needed
Round 3
Press - L Adduction
9
Level: 3
7
Subscription needed
Backward lunge single arm
8
Level: 5
14
Subscription needed
Y adduction
9
Level: 3
12
Subscription needed
Overhead Forearm extension
8
Level: 3
14
Subscription needed
PIstol - side lunge in balance single arm
8
Level: 2
7
Subscription needed
Back extension
8
Level: 4
12
Subscription needed
Round 4
Press - L Adduction
9
Level: 3
7
Subscription needed
Backward lunge single arm
8
Level: 5
14
Subscription needed
Y adduction
9
Level: 3
12
Subscription needed
Overhead Forearm extension
8
Level: 3
14
Subscription needed
PIstol - side lunge in balance single arm
8
Level: 2
7
Subscription needed
Back extension
8
Level: 4
12
Subscription needed
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Subscription needed
Shoulder rotation
1
Level: 1
R2
8 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Subscription needed

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