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MYTILINI SPORTS CLUB

basketball academy

Day 1

Warm-up

Jump rope

Arm swings & circles

Bodyweight walking lunges.gif

walking lunges

Lateral shuffles

Lateral shuffles.gif

High knees

High knees.gif

Hip circles

Hip circles.gif

Main Workout

Barbell back squat

Barbell back squat.gif

Lower Body

Romanian deadlift

Romanian deadlift (dumbbells.gif

Bulgarian split squats

Bulgarian split squats (dumbbells).gif

Box jumps

Box jumps.gif

Upper Body

Bench press

Bench press.gif

shoulder press

Seated dumbbell shoulder press.gif

Lat pulldowns or pull-ups.gif

pulldowns

dumbbell row

Single-arm dumbbell row.gif

Core & Balance

Russian twists

Russian twists (with medicine ball).gif

Plank

knee raises

Hanging knee raises.gif

Swiss ball rollouts

Swiss ball rollouts.gif

Agility & Quickness Finisher

Ladder drills

Ladder drills (fast feet, in & out).gif

Cone shuffles

Cone shuffles.gif

stretching

Hamstrings

Hamstring stretch.gif

Quadriceps

Quadriceps stretch.gif

Hip flexor

Hip flexor stretch.gif

Groin

Groin stretch.gif

Shoulder

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