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112
Workout

Strength training for leg muscles

~28 min.
~336 kcal
Female
⁉️ Comments

"Strength training for leg muscles": This workout focuses on developing leg strength and endurance, which will allow basketball players to make quick and powerful movements on the court, as well as maintain a stable position during defense and attack.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
10
Lower back stretch with rotation
1
Level: 1
20 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
20 sec.
Rotation 2
1
Level: 2
10
Main exercises
Front squats
9
Level: 2
R1
20
Front squats
9
Level: 2
R2
20
Front squats
9
Level: 2
R3
20
SIde lunge - backward lunge single arm
8
Level: 1
R1
8
SIde lunge - backward lunge single arm
8
Level: 1
R2
8
SIde lunge - backward lunge single arm
8
Level: 1
R3
8
Pistol - cross lunge single arm
10
Level: 2
R1
8
Pistol - cross lunge single arm
10
Level: 2
R2
8
Pistol - cross lunge single arm
10
Level: 2
R3
8
Squat - Y abduction
10
Level: 2
R1
16
Squat - Y abduction
10
Level: 2
R2
16
Squat - Y abduction
10
Level: 2
R3
16
Squats with external rotation
9
Level: 2
R1
16
Squats with external rotation
9
Level: 2
R2
16
Squats with external rotation
9
Level: 2
R3
16
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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