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178
Workout

High difficulty level 9

~1 h.
~720 kcal
Female
⁉️ Comments

"High difficulty level 9" — this strength training is aimed at working out the muscles of the whole body. A variety of challenging exercises allow you to prepare for any competitive challenge.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Squats (wide feet position)
1
Level: 1
15
Exit to plank
1
Level: 1
12
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.
Main exercises
Y abduction - Forearm flexion - Low pull
8
Level: 3
R1
4
Y abduction - Forearm flexion - Low pull
8
Level: 3
R2
4
Y abduction - Forearm flexion - Low pull
8
Level: 3
R3
4
Rotation with load
8
Level: 3
S1
10
Rotation with load
8
Level: 3
S2
10
Rotation with load
8
Level: 3
S1
10
Rotation with load
8
Level: 3
S2
10
Rotation with load
8
Level: 3
S1
10
Rotation with load
8
Level: 3
S2
10
Side lunge - backward lunge
8
Level: 2
S1
6
Side lunge - backward lunge
8
Level: 2
S2
6
Side lunge - backward lunge
8
Level: 2
S1
6
Side lunge - backward lunge
8
Level: 2
S2
6
Side lunge - backward lunge
8
Level: 2
S1
6
Side lunge - backward lunge
8
Level: 2
S2
6
Square on arms
8
Level: 3
R1
10
Square on arms
8
Level: 3
R2
10
Square on arms
8
Level: 3
R3
10
M Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hero pose
1
Level: 2
S1
5
Hero pose
1
Level: 2
S2
5
Cool down
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.

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