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165
Workout

Revenge

~1 h. 1 min.
~732 kcal
⁉️ Comments

"Revenge": This is a set of exercises aimed at improving the overall fitness and training of players. In basketball, players are required to maintain intense activity throughout the match. Strengthening muscles throughout the body helps increase endurance and resistance to physical activity.

Warm up
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Hammock
1
Level: 1
8
Subscription needed
Single leg hip hinge
1
Level: 1
5
Subscription needed
Main exercises
Round 1
Pull squat
5
Level: 1
12
Subscription needed
Rotation with load
4
Level: 1
10
Subscription needed
Hinge press (bars)
7
Level: 3
10
Subscription needed
Reverse plank leg abduction (alternating)
7
Level: 1
10
Subscription needed
Balanced Side Lunge
8
Level: 3
12
Subscription needed
Push-ups - Mountain climber
8
Level: 2
6
Subscription needed
Medium pull (single arm - single leg )
5
Level: 1
8
Subscription needed
Push ups pike
6
Level: 1
6
Subscription needed
Pistol - Side lunge in balance
4
Level: 1
6
Subscription needed
Round 2
Pull squat
5
Level: 1
12
Subscription needed
Rotation with load
4
Level: 1
10
Subscription needed
Hinge press (bars)
7
Level: 3
10
Subscription needed
Reverse plank leg abduction (alternating)
7
Level: 1
10
Subscription needed
Balanced Side Lunge
8
Level: 3
12
Subscription needed
Push-ups - Mountain climber
8
Level: 2
6
Subscription needed
Medium pull (single arm - single leg )
5
Level: 1
8
Subscription needed
Push ups pike
6
Level: 1
6
Subscription needed
Pistol - Side lunge in balance
4
Level: 1
6
Subscription needed
Round 4
Pull squat
5
Level: 1
12
Subscription needed
Rotation with load
4
Level: 1
10
Subscription needed
Hinge press (bars)
7
Level: 3
10
Subscription needed
Reverse plank leg abduction (alternating)
7
Level: 1
10
Subscription needed
Balanced Side Lunge
8
Level: 3
12
Subscription needed
Push-ups - Mountain climber
8
Level: 2
6
Subscription needed
Medium pull (single arm - single leg )
5
Level: 1
8
Subscription needed
Push ups pike
6
Level: 1
6
Subscription needed
Pistol - Side lunge in balance
4
Level: 1
6
Subscription needed
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Latissimus stretch
1
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
R2
15 sec.
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
Forward fold
1
Level: 3
10 sec.
Subscription needed

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