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209
Workout

To the basket without a miss

~36 min.
~432 kcal
⁉️ Comments

"To the basket without a miss": This is an intensive program designed to strengthen and develop the upper body muscles, which play an important role in the performance of basketball players. Strong hands allow players to effectively pass, block shots, and compete for positions under the basket.

Warm up
Widmill
1
Level: 1
10 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
15 sec.
Subscription needed
M Stretch
1
Level: 1
8 sec.
Subscription needed
Main exercises
Overhead Forearm extension (single arm)
8
Level: 3
R1
8
Subscription needed
Overhead Forearm extension (single arm)
8
Level: 3
R2
8
Subscription needed
Overhead Forearm extension (single arm)
8
Level: 3
R3
8
Subscription needed
Y - Abduction
8
Level: 3
R1
10
Subscription needed
Y - Abduction
8
Level: 3
R2
10
Subscription needed
Y - Abduction
8
Level: 3
R3
10
Subscription needed
Archer pull
7
Level: 3
R1
10
Subscription needed
Archer pull
7
Level: 3
R2
10
Subscription needed
Archer pull
7
Level: 3
R3
10
Subscription needed
Press - I Adduction
8
Level: 3
R1
6
Subscription needed
Press - I Adduction
8
Level: 3
R2
6
Subscription needed
Press - I Adduction
8
Level: 3
R3
6
Subscription needed
Press - T Adduction
7
Level: 3
R1
6
Subscription needed
Press - T Adduction
7
Level: 3
R2
6
Subscription needed
Press - T Adduction
7
Level: 3
R3
6
Subscription needed
Push ups pike
10
Level: 4
R1
6
Subscription needed
Push ups pike
10
Level: 4
R2
6
Subscription needed
Push ups pike
10
Level: 4
R3
6
Subscription needed
Single arm pull with rotation (single leg )
10
Level: 2
R1
8
Subscription needed
Single arm pull with rotation (single leg )
10
Level: 2
R2
8
Subscription needed
Single arm pull with rotation (single leg )
10
Level: 2
R3
8
Subscription needed
Press with pushup
10
Level: 3
R1
10
Subscription needed
Press with pushup
10
Level: 3
R2
10
Subscription needed
Press with pushup
10
Level: 3
R3
10
Subscription needed
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Subscription needed
Shoulder rotation
1
Level: 1
R2
8 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
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 back stretch
1
Level: 1
10 sec.
Subscription needed

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