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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
Hammock
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Subscription needed
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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