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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
Long Torso Twist Stretch
1
Level: 1
12 sec.
Rotation 2
1
Level: 2
9
Posterior deltoid stretch
1
Level: 1
17 sec.
Main exercises
Round 1
Press - L Adduction
9
Level: 3
7
Backward lunge single arm
8
Level: 5
14
Y adduction
9
Level: 3
12
Overhead Forearm extension
8
Level: 3
14
PIstol - side lunge in balance single arm
8
Level: 2
7
Back extension
8
Level: 4
12
Round 2
Press - L Adduction
9
Level: 3
7
Backward lunge single arm
8
Level: 5
14
Y adduction
9
Level: 3
12
Overhead Forearm extension
8
Level: 3
14
PIstol - side lunge in balance single arm
8
Level: 2
7
Back extension
8
Level: 4
12
Round 3
Press - L Adduction
9
Level: 3
7
Backward lunge single arm
8
Level: 5
14
Y adduction
9
Level: 3
12
Overhead Forearm extension
8
Level: 3
14
PIstol - side lunge in balance single arm
8
Level: 2
7
Back extension
8
Level: 4
12
Round 4
Press - L Adduction
9
Level: 3
7
Backward lunge single arm
8
Level: 5
14
Y adduction
9
Level: 3
12
Overhead Forearm extension
8
Level: 3
14
PIstol - side lunge in balance single arm
8
Level: 2
7
Back extension
8
Level: 4
12
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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