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173
Workout

Quick pass

~1 h. 4 min.
~768 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
Widmill
1
Level: 1
10 sec.
Sumo squat
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
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
A - Abduction
5
Level: 2
10
T slide
9
Level: 2
8
Archer pull
7
Level: 3
10
Bar muscle up
9
Level: 3
10
Pushup on the hands in standing
7
Level: 2
6
Round 2
Single arm pull with rotation
5
Level: 1
10
A - Abduction
5
Level: 2
10
T slide
9
Level: 2
8
Archer pull
7
Level: 3
10
Bar muscle up
9
Level: 3
10
Pushup on the hands in standing
7
Level: 2
6
Round 3
Single arm pull with rotation
5
Level: 1
10
A - Abduction
5
Level: 2
10
T slide
9
Level: 2
8
Archer pull
7
Level: 3
10
Bar muscle up
9
Level: 3
10
Pushup on the hands in standing
7
Level: 2
6
Round 4
Single arm pull with rotation
5
Level: 1
10
A - Abduction
5
Level: 2
10
T slide
9
Level: 2
8
Archer pull
7
Level: 3
10
Bar muscle up
9
Level: 3
10
Pushup on the hands in standing
7
Level: 2
6
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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