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200
Workout

Champion

~1 h. 10 min.
~840 kcal
Male
⁉️ Comments

"Champion" This workout is aimed at developing leg muscles. Effectively hitting the ball or making an accurate pass requires strong legs that can provide sufficient strength and accuracy in a game situation. This selection of exercises will help strengthen the muscles of the thighs, buttocks and lower legs.

Warm up
Biceps stretch
1
Level: 1
9 sec.
Golf
1
Level: 2
7
Incline (feet at shoulder width)
1
Level: 1
17 sec.
Side lunge stretch
1
Level: 1
17 sec.
Main exercises
Round 1
Press - I Adduction
9
Level: 3
7
Backward lunge
9
Level: 6
12
Lunge with rotation
8
Level: 3
6
Backward lunge with leg change
7
Level: 4
14
Tilted march
7
Level: 2
14
Backward lunge single arm
8
Level: 5
14
Front squats
8
Level: 2
17
Round 2
Press - I Adduction
9
Level: 3
7
Backward lunge
9
Level: 6
12
Lunge with rotation
8
Level: 3
6
Backward lunge with leg change
7
Level: 4
14
Tilted march
7
Level: 2
14
Backward lunge single arm
8
Level: 5
14
Front squats
8
Level: 2
17
Round 3
Press - I Adduction
9
Level: 3
7
Backward lunge
9
Level: 6
12
Lunge with rotation
8
Level: 3
6
Backward lunge with leg change
7
Level: 4
14
Tilted march
7
Level: 2
14
Backward lunge single arm
8
Level: 5
14
Front squats
8
Level: 2
17
Round 4
Press - I Adduction
9
Level: 3
7
Backward lunge
9
Level: 6
12
Lunge with rotation
8
Level: 3
6
Backward lunge with leg change
7
Level: 4
14
Tilted march
7
Level: 2
14
Backward lunge single arm
8
Level: 5
14
Front squats
8
Level: 2
17
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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