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221
Workout

PRO 2

~1 h. 5 min.
~780 kcal
⁉️ Comments

"PRO Level 2" — This workout consists of complex coordination exercises that develop balance, reaction, precision and muscle strength. Multi—joint exercises such as "Burpees", "Jumping Out", "Crunch Pushups" will help identify the athlete's weaknesses and develop new physical skills. Complex workouts involving a variety of movements strengthen ligaments and joints, reducing the risk of injury when performing specific sports activities. Such exercises also improve memory and concentration. 

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Subscription needed
Tilted march
1
Level: 1
12
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Subscription needed
Tilted march
1
Level: 1
12
W extension
1
Level: 1
8
Side tilt
1
Level: 1
S1
6
Subscription needed
Side tilt
1
Level: 1
S2
6
Subscription needed
Cross-legged incline
1
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Burpee
10
Level: 4
S1
8
Subscription needed
Burpee
10
Level: 4
S2
8
Subscription needed
Burpee
10
Level: 4
S1
8
Subscription needed
Burpee
10
Level: 4
S2
8
Subscription needed
Burpee
10
Level: 4
S1
8
Subscription needed
Burpee
10
Level: 4
S2
8
Subscription needed
Low pull (one hand)
10
Level: 4
S1
8
Subscription needed
Low pull (one hand)
10
Level: 4
S2
8
Subscription needed
Low pull (one hand)
10
Level: 4
S1
8
Subscription needed
Low pull (one hand)
10
Level: 4
S2
8
Subscription needed
Low pull (one hand)
10
Level: 4
S1
8
Subscription needed
Low pull (one hand)
10
Level: 4
S2
8
Subscription needed
Squat jump
10
Level: 3
R1
12
Subscription needed
Squat jump
10
Level: 3
R2
12
Subscription needed
Squat jump
10
Level: 3
R3
12
Subscription needed
Push-ups - Crunch
10
Level: 4
R1
6
Subscription needed
Push-ups - Crunch
10
Level: 4
R2
6
Subscription needed
Push-ups - Crunch
10
Level: 4
R3
6
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 1
5
Subscription needed
Hero pose
1
Level: 2
S1
5
Subscription needed
Hero pose
1
Level: 2
S2
5
Subscription needed
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Latissimus stretch
1
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 3
10 sec.
Subscription needed

Comments

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