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191
Workout

PRO 4

~55 min.
~660 kcal
Female
⁉️ Comments

"PRO level 4" — This workout is aimed at strengthening the grip and back muscles. The main part includes one summing exercise, slide I (kneeling), for additional warming up of the upper shoulder girdle. Participants in obstacle racing need to have a firm grip for better body control and movement. A strong grip also ensures the prevention of injury and the safety of athletes while passing obstacles.

Warm up
Sumo squat
1
Level: 1
10
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Medium pull
1
Level: 1
12
Butterfly
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Hero pose
1
Level: 2
S1
5
Hero pose
1
Level: 2
S2
5
Main exercises
I slide (kneeling)
5
Level: 1
S1
12
I slide (kneeling)
5
Level: 1
S2
12
Pushup on the hands in standing
10
Level: 3
R1
6
Pushup on the hands in standing
10
Level: 3
R2
6
Pushup on the hands in standing
10
Level: 3
R3
6
I-Y-T slide
10
Level: 2
R1
6
I-Y-T slide
10
Level: 2
R2
6
I-Y-T slide
10
Level: 2
R3
6
Forearm flexion (single arm single leg )
10
Level: 2
S1
6
Forearm flexion (single arm single leg )
10
Level: 2
S2
6
Forearm flexion (single arm single leg )
10
Level: 2
S1
6
Forearm flexion (single arm single leg )
10
Level: 2
S2
6
Forearm flexion (single arm single leg )
10
Level: 2
S1
6
Forearm flexion (single arm single leg )
10
Level: 2
S2
6
Square on arms
10
Level: 4
R1
10
Square on arms
10
Level: 4
R2
10
Square on arms
10
Level: 4
R3
10
T Stretch
1
Level: 1
8 sec.
M Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Embryo
1
Level: 1
10 sec.
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
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
Embryo
1
Level: 1
10 sec.

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