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
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
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
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

Comments