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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.
T Spine Rotation
1
Level: 1
5
Cross-legged incline
1
Level: 1
15 sec.
Hero pose
1
Level: 2
5
Main exercises
Round 1
Y abduction - Forearm flexion - Low pull
8
Level: 3
4
Butterfly - Squat
7
Level: 2
12
I adduction
6
Level: 2
10
Rotation with load
6
Level: 2
10
Pike
7
Level: 2
12
Pistol - Side lunge - cross lunge
7
Level: 2
4
A - Abduction
7
Level: 3
10
Hip extension (single leg)
4
Level: 1
6
Round 2
Y abduction - Forearm flexion - Low pull
8
Level: 3
4
Butterfly - Squat
7
Level: 2
12
I adduction
6
Level: 2
10
Rotation with load
6
Level: 2
10
Pike
7
Level: 2
12
Pistol - Side lunge - cross lunge
7
Level: 2
4
A - Abduction
7
Level: 3
10
Hip extension (single leg)
4
Level: 1
6
Round 3
Y abduction - Forearm flexion - Low pull
8
Level: 3
4
Butterfly - Squat
7
Level: 2
12
I adduction
6
Level: 2
10
Rotation with load
6
Level: 2
10
Pike
7
Level: 2
12
Pistol - Side lunge - cross lunge
7
Level: 2
4
A - Abduction
7
Level: 3
10
Hip extension (single leg)
4
Level: 1
6
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.

Comments

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