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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
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
Tilted march
1
Level: 1
12
W extension
1
Level: 1
8
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Main exercises
Burpee
10
Level: 4
S1
8
Burpee
10
Level: 4
S2
8
Burpee
10
Level: 4
S1
8
Burpee
10
Level: 4
S2
8
Burpee
10
Level: 4
S1
8
Burpee
10
Level: 4
S2
8
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
Squat jump
10
Level: 3
R1
12
Squat jump
10
Level: 3
R2
12
Squat jump
10
Level: 3
R3
12
Push-ups - Crunch
10
Level: 4
R1
6
Push-ups - Crunch
10
Level: 4
R2
6
Push-ups - Crunch
10
Level: 4
R3
6
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 1
5
Hero pose
1
Level: 2
S1
5
Hero pose
1
Level: 2
S2
5
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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