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MYTILINI SPORTS CLUB

basketball academy

Day 2

Warm-up

Jump rope

Dynamic leg swings

Dynamic leg swings.gif

Arm swings & circles

Walking knee hugs

walking knee-hugs.gif

Carioca

High knees

High knees.gif

Main Workout

Lower Body

Front squat (barbell).gif

Front squat

Dumbbell step-ups

Dumbbell step-ups (onto bench).gif

Hip thrusts

Hip thrusts (barbell).gif

Broad jumps

Broad jumps.gif

Upper Body

Cable face pulls

Cable face pulls.gif

Incline dumbbell press

Bench press.gif

Seated row

Seated row.gif

lateral raises

Dumbbell lateral raises.gif

Core & Balance

Medicine ball slams

Medicine ball slams.gif

Side plank

Side plank.gif

Bicycle crunches

Bicycle crunches.gif

Stability ball plank

Stability ball plank.gif

Agility & Quickness Finisher

Zigzag cone runs

Zig zag cone runs.gif

Reverse/backward sprints

backward sprints.gif

stretching

Calf

Calf stretch.gif

Hip flexor

Hip flexor stretch.gif

Glute

Glute stretch.gif

Shoulder

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