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125
Workout

Accurate throw

~56 min.
~672 kcal
Female
⁉️ Comments

"Accurate throw": This is a set of exercises designed to strengthen and develop the muscles of the upper extremities, which is an important aspect for successful basketball play. Including a variety of exercises such as forearm curls, push-ups, rows, arm strength training aims to increase strength, endurance and stability in the arms and shoulders.

Warm up
Shoulder rotation
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Widmill
1
Level: 1
10 sec.
Lunges L
1
Level: 1
6
Main exercises
Round 1
Forearm flexion with single arm (sideways)
5
Level: 2
8
Press - L Adduction
6
Level: 2
6
High pull - Squat
4
Level: 2
12
T slide
7
Level: 1
12
Spider-Man (single leg )
5
Level: 1
8
I - Abduction
4
Level: 1
10
Bar muscle up
5
Level: 1
10
High pull (single arm)
4
Level: 2
8
Round 2
Forearm flexion with single arm (sideways)
5
Level: 2
8
Press - L Adduction
6
Level: 2
6
High pull - Squat
4
Level: 2
12
T slide
7
Level: 1
12
Spider-Man (single leg )
5
Level: 1
8
I - Abduction
4
Level: 1
10
Bar muscle up
5
Level: 1
10
High pull (single arm)
4
Level: 2
8
Round 3
Forearm flexion with single arm (sideways)
5
Level: 2
8
Press - L Adduction
6
Level: 2
6
High pull - Squat
4
Level: 2
12
T slide
7
Level: 1
12
Spider-Man (single leg )
5
Level: 1
8
I - Abduction
4
Level: 1
10
Bar muscle up
5
Level: 1
10
High pull (single arm)
4
Level: 2
8
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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