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160
Workout

Strong arms

~34 min.
~408 kcal
Female
⁉️ 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
Shoulder rotation
1
Level: 1
8 sec.
Lunges L
1
Level: 1
6
Main exercises
Pull with single arm with rotation and squats
7
Level: 1
R1
10
Pull with single arm with rotation and squats
7
Level: 1
R2
10
Pull with single arm with rotation and squats
7
Level: 1
R3
10
Pull with single arm with rotation and squats
7
Level: 1
R4
10
Medium pull - Triceps
8
Level: 2
R1
6
Medium pull - Triceps
8
Level: 2
R2
6
Medium pull - Triceps
8
Level: 2
R3
6
Medium pull - Triceps
8
Level: 2
R4
6
Exit to the plank on the forearms
4
Level: 2
R1
12
Exit to the plank on the forearms
4
Level: 2
R2
12
Exit to the plank on the forearms
4
Level: 2
R3
12
Exit to the plank on the forearms
4
Level: 2
R4
12
Y - Abduction
4
Level: 1
R1
10
Y - Abduction
4
Level: 1
R2
10
Y - Abduction
4
Level: 1
R3
10
Y - Abduction
4
Level: 1
R4
10
Pull-up with a wide grip
8
Level: 3
R1
6
Pull-up with a wide grip
8
Level: 3
R2
6
Pull-up with a wide grip
8
Level: 3
R3
6
Pull-up with a wide grip
8
Level: 3
R4
6
Spider-Man
8
Level: 3
R1
10
Spider-Man
8
Level: 3
R2
10
Spider-Man
8
Level: 3
R3
10
Spider-Man
8
Level: 3
R4
10
Cool down
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.

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