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225
Workout

Hit and run

~1 h. 2 min.
~744 kcal
⁉️ Comments

"Hit and run": This workout focuses on strengthening and developing leg strength, endurance and flexibility, which is key for basketball players. Includes a variety of exercises aimed at working the quadriceps, calf muscles, and improving balance and stability on the court.

Warm up
Lunges L
1
Level: 1
6
Subscription needed
Golf
1
Level: 1
6
Subscription needed
Tilt
1
Level: 1
8
Subscription needed
Main exercises
Round 1
Horizontal forearm flexion
8
Level: 3
12
Subscription needed
Fly Squat
7
Level: 2
12
Subscription needed
Bar muscle up
9
Level: 3
10
Subscription needed
Overhead squats
8
Level: 3
12
Subscription needed
Backward lunge with leg change
9
Level: 7
6
Subscription needed
Pike (sideways with rotation)
6
Level: 2
8
Subscription needed
Push-ups - Crunch
10
Level: 4
6
Subscription needed
Pull with single arm with rotation and squats
8
Level: 2
10
Subscription needed
Burpee
9
Level: 3
8
Subscription needed
Round 2
Horizontal forearm flexion
8
Level: 3
12
Subscription needed
Fly Squat
7
Level: 2
12
Subscription needed
Bar muscle up
9
Level: 3
10
Subscription needed
Overhead squats
8
Level: 3
12
Subscription needed
Backward lunge with leg change
9
Level: 7
6
Subscription needed
Pike (sideways with rotation)
6
Level: 2
8
Subscription needed
Push-ups - Crunch
10
Level: 4
6
Subscription needed
Pull with single arm with rotation and squats
8
Level: 2
10
Subscription needed
Burpee
9
Level: 3
8
Subscription needed
Round 3
Horizontal forearm flexion
8
Level: 3
12
Subscription needed
Fly Squat
7
Level: 2
12
Subscription needed
Bar muscle up
9
Level: 3
10
Subscription needed
Overhead squats
8
Level: 3
12
Subscription needed
Backward lunge with leg change
9
Level: 7
6
Subscription needed
Pike (sideways with rotation)
6
Level: 2
8
Subscription needed
Push-ups - Crunch
10
Level: 4
6
Subscription needed
Pull with single arm with rotation and squats
8
Level: 2
10
Subscription needed
Burpee
9
Level: 3
8
Subscription needed
Cool down
Cossack squat in a bent-over position
1
Level: 1
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed

Comments

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