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50
Workout

Easy difficulty level - 7

~52 min.
~624 kcal
⁉️ Comments

"Easy Difficulty level — 7" This workout is aimed at strengthening core muscles and developing flexibility. A strong core provides a better distribution of force between the upper and lower parts of the body, which makes the movements more effective. Flexibility exercises improve the technique of jumping, squatting, and other movements that require a high range of motion. This allows you to overcome obstacles more effectively. Do all the exercises in turn at a measured pace. The duration of stretching exercises can be increased to 30 seconds. 

Warm up
Squats (wide feet position)
1
Level: 2
15
Subscription needed
T Spine Rotation
1
Level: 1
S1
5
Subscription needed
T Spine Rotation
1
Level: 1
S2
5
Subscription needed
Back extension
1
Level: 1
10
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
S1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Hinge plank single arm
4
Level: 1
S1
8
Subscription needed
Hinge plank single arm
4
Level: 1
S2
8
Subscription needed
Forearm extension in palm rest
4
Level: 1
8
Subscription needed
Reverse plank hinch
4
Level: 1
S1
8
Subscription needed
Reverse plank hinch
4
Level: 1
S2
8
Subscription needed
Hip extension
3
Level: 1
10
Subscription needed
Pike (sideways with rotation)
4
Level: 1
S1
10
Pike (sideways with rotation)
4
Level: 1
S2
10
Reverse plank
4
Level: 3
40 sec.
Subscription needed
T Stretch
1
Level: 1
8 sec.
Subscription needed
M Stretch
1
Level: 1
8 sec.
Subscription needed
Forward lunge
1
Level: 1
15 sec.
Subscription needed
Forward fold
1
Level: 3
10 sec.
Subscription needed
Latissimus stretch
1
Level: 1
S1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
S2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
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.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed

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