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173
Workout

Quick pass

~56 min.
~672 kcal
⁉️ Comments

"Quick pass": This program is aimed at developing and strengthening the arm muscles, which is an important aspect for successful basketball play.

Warm up
L extension
1
Level: 1
8
Subscription needed
Widmill
1
Level: 1
10 sec.
Subscription needed
Sumo squat
1
Level: 1
10
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Main exercises
Round 1
Single arm pull with rotation
5
Level: 1
10
Subscription needed
A - Abduction
5
Level: 2
10
Subscription needed
T slide
9
Level: 2
8
Subscription needed
Archer pull
7
Level: 3
10
Subscription needed
Bar muscle up
9
Level: 3
10
Subscription needed
Pushup on the hands in standing
7
Level: 2
6
Subscription needed
Round 2
Single arm pull with rotation
5
Level: 1
10
Subscription needed
A - Abduction
5
Level: 2
10
Subscription needed
T slide
9
Level: 2
8
Subscription needed
Archer pull
7
Level: 3
10
Subscription needed
Bar muscle up
9
Level: 3
10
Subscription needed
Pushup on the hands in standing
7
Level: 2
6
Subscription needed
Round 3
Single arm pull with rotation
5
Level: 1
10
Subscription needed
A - Abduction
5
Level: 2
10
Subscription needed
T slide
9
Level: 2
8
Subscription needed
Archer pull
7
Level: 3
10
Subscription needed
Bar muscle up
9
Level: 3
10
Subscription needed
Pushup on the hands in standing
7
Level: 2
6
Subscription needed
Round 4
Single arm pull with rotation
5
Level: 1
10
Subscription needed
A - Abduction
5
Level: 2
10
Subscription needed
T slide
9
Level: 2
8
Subscription needed
Archer pull
7
Level: 3
10
Subscription needed
Bar muscle up
9
Level: 3
10
Subscription needed
Pushup on the hands in standing
7
Level: 2
6
Subscription needed
Cool down
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

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