Sign In
Menu
171
Workout

Free throw

~33 min.
~396 kcal
⁉️ Comments

"Free throw": This is an exercise program aimed at improving aerobic and anaerobic endurance, as well as overall functional training of the body. It includes a variety of exercises that activate different muscle groups and require them to exercise for a long time throughout the workout.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Subscription needed
Widmill
1
Level: 1
10 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Subscription needed
Main exercises
Forearm flexion with reverse grip
8
Level: 3
R1
12
Subscription needed
Forearm flexion with reverse grip
8
Level: 3
R2
12
Subscription needed
Forearm flexion with reverse grip
8
Level: 3
R3
12
Subscription needed
Forearm flexion with reverse grip
8
Level: 3
R4
12
Subscription needed
Low pull - Triceps
8
Level: 2
R1
6
Subscription needed
Low pull - Triceps
8
Level: 2
R2
6
Subscription needed
Low pull - Triceps
8
Level: 2
R3
6
Subscription needed
Low pull - Triceps
8
Level: 2
R4
6
Subscription needed
Bar muscle up
5
Level: 1
R1
10
Bar muscle up
5
Level: 1
R2
10
Bar muscle up
5
Level: 1
R3
10
Bar muscle up
5
Level: 1
R4
10
High pull - slide T
9
Level: 2
R1
6
Subscription needed
High pull - slide T
9
Level: 2
R2
6
Subscription needed
High pull - slide T
9
Level: 2
R3
6
Subscription needed
High pull - slide T
9
Level: 2
R4
6
Subscription needed
Push ups pike
8
Level: 2
R1
6
Subscription needed
Push ups pike
8
Level: 2
R2
6
Subscription needed
Push ups pike
8
Level: 2
R3
6
Subscription needed
Push ups pike
8
Level: 2
R4
6
Subscription needed
A - Abduction (reverse grip)
4
Level: 1
R1
10
Subscription needed
A - Abduction (reverse grip)
4
Level: 1
R2
10
Subscription needed
A - Abduction (reverse grip)
4
Level: 1
R3
10
Subscription needed
A - Abduction (reverse grip)
4
Level: 1
R4
10
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
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.
Subscription needed

Comments

Available after payment