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160
Workout

The main match

~54 min.
~648 kcal
Male
⁉️ Comments

"The main match" This workout helps develop muscular and general endurance. A selection of exercises for the leg muscles will help develop strength in the calves and thighs, while shoulder exercises help improve balance, coordination while running and prevent injuries.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Subscription needed
T Spine Rotation
1
Level: 1
5
Subscription needed
Cross-legged incline
1
Level: 1
15 sec.
Subscription needed
Hero pose
1
Level: 2
5
Subscription needed
Main exercises
Round 1
Y abduction - Forearm flexion - Low pull
8
Level: 3
4
Subscription needed
Butterfly - Squat
7
Level: 2
12
Subscription needed
I adduction
6
Level: 2
10
Subscription needed
Rotation with load
6
Level: 2
10
Subscription needed
Pike
7
Level: 2
12
Subscription needed
Pistol - Side lunge - cross lunge
7
Level: 2
4
Subscription needed
A - Abduction
7
Level: 3
10
Subscription needed
Hip extension (single leg)
4
Level: 1
6
Subscription needed
Round 2
Y abduction - Forearm flexion - Low pull
8
Level: 3
4
Subscription needed
Butterfly - Squat
7
Level: 2
12
Subscription needed
I adduction
6
Level: 2
10
Subscription needed
Rotation with load
6
Level: 2
10
Subscription needed
Pike
7
Level: 2
12
Subscription needed
Pistol - Side lunge - cross lunge
7
Level: 2
4
Subscription needed
A - Abduction
7
Level: 3
10
Subscription needed
Hip extension (single leg)
4
Level: 1
6
Subscription needed
Round 3
Y abduction - Forearm flexion - Low pull
8
Level: 3
4
Subscription needed
Butterfly - Squat
7
Level: 2
12
Subscription needed
I adduction
6
Level: 2
10
Subscription needed
Rotation with load
6
Level: 2
10
Subscription needed
Pike
7
Level: 2
12
Subscription needed
Pistol - Side lunge - cross lunge
7
Level: 2
4
Subscription needed
A - Abduction
7
Level: 3
10
Subscription needed
Hip extension (single leg)
4
Level: 1
6
Subscription needed
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Hammock - Dolphin
1
Level: 1
5
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Archerpose
1
Level: 1
R1
5
Subscription needed
Archerpose
1
Level: 1
R2
5
Subscription needed
Forward fold
1
Level: 4
10 sec.
Subscription needed
Forward fold
1
Level: 5
10 sec.
Subscription needed

Comments

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