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228
Workout

PRO 5

~1 h. 9 min.
~828 kcal
⁉️ Comments

"PRO level 5" — This workout includes exercises to work out the muscles of the whole body. Exercises such as "Going to the bar (one hand)" will help to work out the stabilizer muscles and develop balance, "Jumping out (wide foot position)" will add explosive power, and "Criss cross" will give a good load on the press. Athletes who perform must be prepared for any challenges and obstacles. Therefore, it is necessary to include in the training plan a variety of new exercises aimed at developing not only strength, but also speed, agility and balance. 

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Subscription needed
Single leg hip hinge
1
Level: 1
S2
5
Subscription needed
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
Back extension
1
Level: 2
10
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Forward lunge
1
Level: 1
15 sec.
Subscription needed
M Stretch
1
Level: 1
8 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Hinge plank single arm
10
Level: 5
S1
5
Subscription needed
Hinge plank single arm
10
Level: 5
S2
5
Subscription needed
Hinge plank single arm
10
Level: 5
S1
5
Subscription needed
Hinge plank single arm
10
Level: 5
S2
5
Subscription needed
pistol - SIde lunge - cross lunge single arm
10
Level: 3
S1
4
Subscription needed
pistol - SIde lunge - cross lunge single arm
10
Level: 3
S2
4
Subscription needed
pistol - SIde lunge - cross lunge single arm
10
Level: 3
S1
4
Subscription needed
pistol - SIde lunge - cross lunge single arm
10
Level: 3
S2
4
Subscription needed
pistol - SIde lunge - cross lunge single arm
10
Level: 3
S1
4
Subscription needed
pistol - SIde lunge - cross lunge single arm
10
Level: 3
S2
4
Subscription needed
Pull-up with a wide grip
10
Level: 4
R1
6
Subscription needed
Pull-up with a wide grip
10
Level: 4
R2
6
Subscription needed
Pull-up with a wide grip
10
Level: 4
R3
6
Subscription needed
Squat jump (wide foot position)
10
Level: 3
R1
15
Subscription needed
Squat jump (wide foot position)
10
Level: 3
R2
15
Subscription needed
Squat jump (wide foot position)
10
Level: 3
R3
15
Subscription needed
Criss cross
10
Level: 2
S1
8
Subscription needed
Criss cross
10
Level: 2
S2
8
Subscription needed
Criss cross
10
Level: 2
S1
8
Subscription needed
Criss cross
10
Level: 2
S2
8
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Archerpose
1
Level: 1
S1
5
Subscription needed
Archerpose
1
Level: 1
S2
5
Subscription needed
Cool down
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed

Comments

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