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@shely.marsela: Cantk dan Anggun Setelan Azahra ini #setelankondangan #kurungmelayu #shelymarsela #brismaid #azahra

SHELY MARSELA
SHELY MARSELA
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Region: ID
Friday 04 September 2026 06:48:04 GMT
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A basketball full-body workout I’m currently using in my own training split 🏀🔥 A1. Sled Sprint — 3 × 1 A2. Triple SL Broad Jump — 3 × 1 ES 60+ sec rest between efforts B1. SL Low Box Step-Up — 3 × 5 ES B2. SL Jump onto Step — 3 × 3 ES C1. Long-Lever Hamstring Bridge — 3 × 12 ES C2. Cable Pulldown — 3 × 12 Normally I’d sub these for pull-ups, but my finger isn’t quite ready for that yet 🥲 D1. DB Slider Cossack — 3 × 6 ES D2. Half-Kneeling Cable Press — 3 × 8 ES E1. Calf Raise — 3 × 10s iso + 20 reps E2. Pogos — 3 × 20 F1. Cable Bicycle Crunch — 3 × 12 ES This session covers a good mix of speed, power and full-body strength, while also building the lower-leg capacity and trunk control needed for basketball — helping you move faster, jump more explosively and better handle the demands of the game 🏀🔥 📲 SAVE this workout for your next full-body gym session and give it a go! If you’re a basketball player looking to get stronger, faster and more explosive on court, add this one to your training rotation. Tired of second guessing what you should be doing in the gym? My Basketball Performance Membership gives you access to structured S&C programs designed specifically for basketball players 🏀 🔗 Hit the link in my bio to start your 7-day free trial! #basketballstrengthandconditioning #power #athleticdevelopment #verticaljump #firststepspeed
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