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160
Workout

Strong arms

~34 min.
~408 kcal
⁉️ Comments

"Strong arms": This workout focuses on developing arm strength and endurance, which is important for effective defense, making accurate passes and shots, and maintaining control of the ball in the face of opposition.

Warm up
Biceps stretch
1
Level: 1
8 sec.
Rotation 2
1
Level: 2
8
Subscription needed
Shoulder rotation
1
Level: 1
8 sec.
Subscription needed
Lunges L
1
Level: 1
6
Subscription needed
Main exercises
Pull with single arm with rotation and squats
7
Level: 1
R1
10
Subscription needed
Pull with single arm with rotation and squats
7
Level: 1
R2
10
Subscription needed
Pull with single arm with rotation and squats
7
Level: 1
R3
10
Subscription needed
Pull with single arm with rotation and squats
7
Level: 1
R4
10
Subscription needed
Medium pull - Triceps
8
Level: 2
R1
6
Subscription needed
Medium pull - Triceps
8
Level: 2
R2
6
Subscription needed
Medium pull - Triceps
8
Level: 2
R3
6
Subscription needed
Medium pull - Triceps
8
Level: 2
R4
6
Subscription needed
Exit to the plank on the forearms
4
Level: 2
R1
12
Subscription needed
Exit to the plank on the forearms
4
Level: 2
R2
12
Subscription needed
Exit to the plank on the forearms
4
Level: 2
R3
12
Subscription needed
Exit to the plank on the forearms
4
Level: 2
R4
12
Subscription needed
Y - Abduction
4
Level: 1
R1
10
Subscription needed
Y - Abduction
4
Level: 1
R2
10
Subscription needed
Y - Abduction
4
Level: 1
R3
10
Subscription needed
Y - Abduction
4
Level: 1
R4
10
Subscription needed
Pull-up with a wide grip
8
Level: 3
R1
6
Subscription needed
Pull-up with a wide grip
8
Level: 3
R2
6
Subscription needed
Pull-up with a wide grip
8
Level: 3
R3
6
Subscription needed
Pull-up with a wide grip
8
Level: 3
R4
6
Subscription needed
Spider-Man
8
Level: 3
R1
10
Subscription needed
Spider-Man
8
Level: 3
R2
10
Subscription needed
Spider-Man
8
Level: 3
R3
10
Subscription needed
Spider-Man
8
Level: 3
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

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