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

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