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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.
Widmill
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Main exercises
Forearm flexion with reverse grip
8
Level: 3
R1
12
Forearm flexion with reverse grip
8
Level: 3
R2
12
Forearm flexion with reverse grip
8
Level: 3
R3
12
Forearm flexion with reverse grip
8
Level: 3
R4
12
Low pull - Triceps
8
Level: 2
R1
6
Low pull - Triceps
8
Level: 2
R2
6
Low pull - Triceps
8
Level: 2
R3
6
Low pull - Triceps
8
Level: 2
R4
6
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
High pull - slide T
9
Level: 2
R2
6
High pull - slide T
9
Level: 2
R3
6
High pull - slide T
9
Level: 2
R4
6
Push ups pike
8
Level: 2
R1
6
Push ups pike
8
Level: 2
R2
6
Push ups pike
8
Level: 2
R3
6
Push ups pike
8
Level: 2
R4
6
A - Abduction (reverse grip)
4
Level: 1
R1
10
A - Abduction (reverse grip)
4
Level: 1
R2
10
A - Abduction (reverse grip)
4
Level: 1
R3
10
A - Abduction (reverse grip)
4
Level: 1
R4
10
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
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.

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