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127
Workout

Basketball Quest

~50 min.
~600 kcal
⁉️ Comments

"Basketball Quest": This is an intensive program aimed at improving the strength, endurance and flexibility of players. Including a wide range of exercises, this workout is aimed at developing all muscle groups and improving overall athletic fitness.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Neck extension
1
Level: 1
6
Forward fold
1
Level: 1
10 sec.
Shoulder rotation
1
Level: 1
8 sec.
Widmill
1
Level: 1
10 sec.
Main exercises
Round 1
Low pull - Triceps
8
Level: 2
6
Press - I Adduction
8
Level: 3
6
Press
6
Level: 3
12
Pistol
6
Level: 2
10
Pistol single arm
7
Level: 2
10
Push ups side crunch
8
Level: 3
6
Medium pull - slide I
7
Level: 1
6
Archer Pushups
5
Level: 2
10
Squats (single arm)
6
Level: 3
12
Round 2
Low pull - Triceps
8
Level: 2
6
Press - I Adduction
8
Level: 3
6
Press
6
Level: 3
12
Pistol
6
Level: 2
10
Pistol single arm
7
Level: 2
10
Push ups side crunch
8
Level: 3
6
Medium pull - slide I
7
Level: 1
6
Archer Pushups
5
Level: 2
10
Squats (single arm)
6
Level: 3
12
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
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.

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