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125
Workout

Accurate throw

~56 min.
~672 kcal
⁉️ 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.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Subscription needed
Widmill
1
Level: 1
10 sec.
Subscription needed
Lunges L
1
Level: 1
6
Subscription needed
Main exercises
Round 1
Forearm flexion with single arm (sideways)
5
Level: 2
8
Subscription needed
Press - L Adduction
6
Level: 2
6
Subscription needed
High pull - Squat
4
Level: 2
12
Subscription needed
T slide
7
Level: 1
12
Subscription needed
Spider-Man (single leg )
5
Level: 1
8
Subscription needed
I - Abduction
4
Level: 1
10
Subscription needed
Bar muscle up
5
Level: 1
10
High pull (single arm)
4
Level: 2
8
Subscription needed
Round 2
Forearm flexion with single arm (sideways)
5
Level: 2
8
Subscription needed
Press - L Adduction
6
Level: 2
6
Subscription needed
High pull - Squat
4
Level: 2
12
Subscription needed
T slide
7
Level: 1
12
Subscription needed
Spider-Man (single leg )
5
Level: 1
8
Subscription needed
I - Abduction
4
Level: 1
10
Subscription needed
Bar muscle up
5
Level: 1
10
High pull (single arm)
4
Level: 2
8
Subscription needed
Round 3
Forearm flexion with single arm (sideways)
5
Level: 2
8
Subscription needed
Press - L Adduction
6
Level: 2
6
Subscription needed
High pull - Squat
4
Level: 2
12
Subscription needed
T slide
7
Level: 1
12
Subscription needed
Spider-Man (single leg )
5
Level: 1
8
Subscription needed
I - Abduction
4
Level: 1
10
Subscription needed
Bar muscle up
5
Level: 1
10
High pull (single arm)
4
Level: 2
8
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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