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Workout

High difficulty level 4

~1 h. 13 min.
~876 kcal
⁉️ Comments

"High Difficulty level 4" — this workout is aimed at developing power and speed of movement, improving grip and strengthening back muscles. Explosive strength training helps to improve physical fitness. After such loads, your body will be ready for more serious challenges during the steeplechase. 

Warm up
Golf
1
Level: 1
6
Press
1
Level: 1
12
Squats
1
Level: 1
20
Back extension
1
Level: 2
10
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
Round 1
Squat - I abduction
9
Level: 3
10
Single arm pull with rotation
9
Level: 3
S1
10
Single arm pull with rotation
9
Level: 3
S2
10
Pistol
8
Level: 4
S1
10
Pistol
8
Level: 4
S2
10
Burpee
9
Level: 3
S1
8
Burpee
9
Level: 3
S2
8
Round 2
Squat - I abduction
9
Level: 3
10
Single arm pull with rotation
9
Level: 3
S1
10
Single arm pull with rotation
9
Level: 3
S2
10
Pistol
8
Level: 4
S1
10
Pistol
8
Level: 4
S2
10
Burpee
9
Level: 3
S1
8
Burpee
9
Level: 3
S2
8
Round 3
Squat - I abduction
9
Level: 3
10
Single arm pull with rotation
9
Level: 3
S1
10
Single arm pull with rotation
9
Level: 3
S2
10
Pistol
8
Level: 4
S1
10
Pistol
8
Level: 4
S2
10
Burpee
9
Level: 3
S1
8
Burpee
9
Level: 3
S2
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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