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189
Workout

Strong shoulders

~43 min.
~516 kcal
⁉️ Comments

"Strong shoulders": This workout is aimed at strengthening and developing the muscles of the shoulder girdle. Strong shoulders in basketball players are important for performing various movements and shots during the game. They allow players to throw the ball with greater accuracy and power, while also protecting and pushing back opponents.

Warm up
W extension
1
Level: 1
9
Hammock - Dolphin
1
Level: 2
6
Lunges L
1
Level: 1
7
T Stretch
1
Level: 1
9 sec.
Wall Slide (stand facing away from the anchor point)
1
Level: 1
9
Main exercises
Forearm extension in palm rest
7
Level: 2
R1
9
Forearm extension in palm rest
7
Level: 2
R2
9
Forearm extension in palm rest
7
Level: 2
R3
9
Forearm extension in palm rest
7
Level: 2
R4
9
Pushup on the hands in standing
12
Level: 3
R1
7
Pushup on the hands in standing
12
Level: 3
R2
7
Pushup on the hands in standing
12
Level: 3
R3
7
Pushup on the hands in standing
12
Level: 3
R4
7
A - Abduction (reverse grip)
9
Level: 3
R1
12
A - Abduction (reverse grip)
9
Level: 3
R2
12
A - Abduction (reverse grip)
9
Level: 3
R3
12
A - Abduction (reverse grip)
9
Level: 3
R4
12
Archer pull
8
Level: 3
R1
12
Archer pull
8
Level: 3
R2
12
Archer pull
8
Level: 3
R3
12
Archer pull
8
Level: 3
R4
12
Y - Abduction
9
Level: 3
R1
12
Y - Abduction
9
Level: 3
R2
12
Y - Abduction
9
Level: 3
R3
12
Y - Abduction
9
Level: 3
R4
12
T - Abduction
8
Level: 3
R1
12
T - Abduction
8
Level: 3
R2
12
T - Abduction
8
Level: 3
R3
12
T - Abduction
8
Level: 3
R4
12
Cool down
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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