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195
Workout

Fight for victory

~33 min.
~396 kcal
Female
⁉️ Comments

"Fight for victory": This is a dynamic program designed specifically to improve the overall physical fitness of basketball players. Featuring a variety of loop exercises such as deadlifts, squats, and back extensions, this workout focuses on building strength, endurance, and coordination. The program is organized in the format of strength training in approaches, which allows you to effectively work all muscle groups.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Scapular Mobility
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
Main exercises
Low pull (one hand - single leg )
9
Level: 2
R1
8
Low pull (one hand - single leg )
9
Level: 2
R2
8
Low pull (one hand - single leg )
9
Level: 2
R3
8
Low pull (one hand - single leg )
9
Level: 2
R4
8
Swimmer start (alternating)
7
Level: 2
R1
10
Swimmer start (alternating)
7
Level: 2
R2
10
Swimmer start (alternating)
7
Level: 2
R3
10
Swimmer start (alternating)
7
Level: 2
R4
10
High pull (single arm - single leg )
9
Level: 2
R1
8
High pull (single arm - single leg )
9
Level: 2
R2
8
High pull (single arm - single leg )
9
Level: 2
R3
8
High pull (single arm - single leg )
9
Level: 2
R4
8
Pull with hip rotation
7
Level: 2
R1
10
Pull with hip rotation
7
Level: 2
R2
10
Pull with hip rotation
7
Level: 2
R3
10
Pull with hip rotation
7
Level: 2
R4
10
Back extension
8
Level: 5
R1
10
Back extension
8
Level: 5
R2
10
Back extension
8
Level: 5
R3
10
Back extension
8
Level: 5
R4
10
Squat - T abduction
8
Level: 3
R1
12
Squat - T abduction
8
Level: 3
R2
12
Squat - T abduction
8
Level: 3
R3
12
Squat - T abduction
8
Level: 3
R4
12
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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