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269
Workout

PRO 1

~1 h. 16 min.
~912 kcal
Female
⁉️ Comments

This training series consists of exercises of 10 difficulty levels.

"PRO level 1" — includes exercises that are aimed at working out the muscles of the upper shoulder girdle, hips, buttocks and lower leg. Such a load requires excellent control of your body and well-developed physical qualities. Unstable footing, jumping, and one-handed work complicate the performance of seemingly simple exercises. For experienced athletes, this is an excellent option for a powerful load on the muscles of the entire body, as well as new elements and movements that help to make better progress in sports.

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
Front jump squats
10
Level: 4
15
Pull-up with a wide grip
10
Level: 4
6
Front jump squats
10
Level: 4
15
Pull-up with a wide grip
10
Level: 4
6
Front jump squats
10
Level: 4
15
Pull-up with a wide grip
10
Level: 4
6
Sprinter start
10
Level: 4
S1
10
Sprinter start
10
Level: 4
S2
10
Single arm pull with rotation (single leg )
10
Level: 2
S1
8
Single arm pull with rotation (single leg )
10
Level: 2
S2
8
Sprinter start
10
Level: 4
S1
10
Sprinter start
10
Level: 4
S2
10
Single arm pull with rotation (single leg )
10
Level: 2
S1
8
Single arm pull with rotation (single leg )
10
Level: 2
S2
8
Sprinter start
10
Level: 4
S1
10
Sprinter start
10
Level: 4
S2
10
Single arm pull with rotation (single leg )
10
Level: 2
S1
8
Single arm pull with rotation (single leg )
10
Level: 2
S2
8
Plank
10
Level: 8
S1
40 sec.
Plank
10
Level: 8
S2
40 sec.
Plank
10
Level: 8
S1
40 sec.
Plank
10
Level: 8
S2
40 sec.
Plank
10
Level: 8
S1
40 sec.
Plank
10
Level: 8
S2
40 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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