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185
Workout

A dynamic game

~43 min.
~516 kcal
⁉️ Comments

"A dynamic game": This is a set of exercises aimed at developing the strength, endurance and flexibility necessary to successfully play basketball.

Warm up
Widmill
1
Level: 1
13 sec.
Rotation 1
1
Level: 1
10
Lunges L
1
Level: 1
8
Shoulder rotation
1
Level: 1
10 sec.
Posterior deltoid stretch
1
Level: 1
20 sec.
Main exercises
Chain triceps extension reverse grip
8
Level: 3
R1
16
Chain triceps extension reverse grip
8
Level: 3
R2
16
Chain triceps extension reverse grip
8
Level: 3
R3
16
Chain triceps extension reverse grip
8
Level: 3
R4
16
Backward Lunge
12
Level: 7
R1
13
Backward Lunge
12
Level: 7
R2
13
Backward Lunge
12
Level: 7
R3
13
Backward Lunge
12
Level: 7
R4
13
Quadroped
9
Level: 3
R1
13
Quadroped
9
Level: 3
R2
13
Quadroped
9
Level: 3
R3
13
Quadroped
9
Level: 3
R4
13
Push ups pike
10
Level: 2
R1
8
Push ups pike
10
Level: 2
R2
8
Push ups pike
10
Level: 2
R3
8
Push ups pike
10
Level: 2
R4
8
Rotation with load
10
Level: 3
R1
13
Rotation with load
10
Level: 3
R2
13
Rotation with load
10
Level: 3
R3
13
Rotation with load
10
Level: 3
R4
13
Plank
9
Level: 5
R1
52 sec.
Plank
9
Level: 5
R2
52 sec.
Plank
9
Level: 5
R3
52 sec.
Plank
9
Level: 5
R4
52 sec.
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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