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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.
Hammock
1
Level: 1
8
Single leg hip hinge
1
Level: 1
5
Main exercises
Round 1
Pull squat
5
Level: 1
12
Rotation with load
4
Level: 1
10
Hinge press (bars)
7
Level: 3
10
Reverse plank leg abduction (alternating)
7
Level: 1
10
Balanced Side Lunge
8
Level: 3
12
Push-ups - Mountain climber
8
Level: 2
6
Medium pull (single arm - single leg )
5
Level: 1
8
Push ups pike
6
Level: 1
6
Pistol - Side lunge in balance
4
Level: 1
6
Round 2
Pull squat
5
Level: 1
12
Rotation with load
4
Level: 1
10
Hinge press (bars)
7
Level: 3
10
Reverse plank leg abduction (alternating)
7
Level: 1
10
Balanced Side Lunge
8
Level: 3
12
Push-ups - Mountain climber
8
Level: 2
6
Medium pull (single arm - single leg )
5
Level: 1
8
Push ups pike
6
Level: 1
6
Pistol - Side lunge in balance
4
Level: 1
6
Round 4
Pull squat
5
Level: 1
12
Rotation with load
4
Level: 1
10
Hinge press (bars)
7
Level: 3
10
Reverse plank leg abduction (alternating)
7
Level: 1
10
Balanced Side Lunge
8
Level: 3
12
Push-ups - Mountain climber
8
Level: 2
6
Medium pull (single arm - single leg )
5
Level: 1
8
Push ups pike
6
Level: 1
6
Pistol - Side lunge in balance
4
Level: 1
6
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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