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Workout

PRO 5

~1 h. 9 min.
~828 kcal
Female
⁉️ 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
Single leg hip hinge
1
Level: 1
S2
5
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
Back extension
1
Level: 2
10
Sumo squat
1
Level: 2
10
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Main exercises
Hinge plank single arm
10
Level: 5
S1
5
Hinge plank single arm
10
Level: 5
S2
5
Hinge plank single arm
10
Level: 5
S1
5
Hinge plank single arm
10
Level: 5
S2
5
pistol - SIde lunge - cross lunge single arm
10
Level: 3
S1
4
pistol - SIde lunge - cross lunge single arm
10
Level: 3
S2
4
pistol - SIde lunge - cross lunge single arm
10
Level: 3
S1
4
pistol - SIde lunge - cross lunge single arm
10
Level: 3
S2
4
pistol - SIde lunge - cross lunge single arm
10
Level: 3
S1
4
pistol - SIde lunge - cross lunge single arm
10
Level: 3
S2
4
Pull-up with a wide grip
10
Level: 4
R1
6
Pull-up with a wide grip
10
Level: 4
R2
6
Pull-up with a wide grip
10
Level: 4
R3
6
Squat jump (wide foot position)
10
Level: 3
R1
15
Squat jump (wide foot position)
10
Level: 3
R2
15
Squat jump (wide foot position)
10
Level: 3
R3
15
Criss cross
10
Level: 2
S1
8
Criss cross
10
Level: 2
S2
8
Criss cross
10
Level: 2
S1
8
Criss cross
10
Level: 2
S2
8
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
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.
Archerpose
1
Level: 1
S1
5
Archerpose
1
Level: 1
S2
5
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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