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209
Workout

To the basket without a miss

~44 min.
~528 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.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Posterior deltoid stretch
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Main exercises
Overhead Forearm extension (single arm)
8
Level: 3
R1
8
Overhead Forearm extension (single arm)
8
Level: 3
R2
8
Overhead Forearm extension (single arm)
8
Level: 3
R3
8
Y - Abduction
8
Level: 3
R1
10
Y - Abduction
8
Level: 3
R2
10
Y - Abduction
8
Level: 3
R3
10
Archer pull
7
Level: 3
R1
10
Archer pull
7
Level: 3
R2
10
Archer pull
7
Level: 3
R3
10
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
Press - I Adduction
8
Level: 3
R3
6
Press - T Adduction
7
Level: 3
R1
6
Press - T Adduction
7
Level: 3
R2
6
Press - T Adduction
7
Level: 3
R3
6
Push ups pike
10
Level: 4
R1
6
Push ups pike
10
Level: 4
R2
6
Push ups pike
10
Level: 4
R3
6
Single arm pull with rotation (single leg )
10
Level: 2
R1
8
Single arm pull with rotation (single leg )
10
Level: 2
R2
8
Single arm pull with rotation (single leg )
10
Level: 2
R3
8
Press with pushup
10
Level: 3
R1
10
Press with pushup
10
Level: 3
R2
10
Press with pushup
10
Level: 3
R3
10
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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