162
Workout

Football player's round-robin training 1

~53 min.
~636 kcal
Warm Up
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
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.
Side lunge stretch
1
Level: 1
30 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
15 sec.
Widmill
1
Level: 1
S2
5
Main exercises
Backward lunge with leg change
4
Level: 2
20 sec.
I slide (kneeling)
7
Level: 2
R1
20 sec.
I slide (kneeling)
7
Level: 2
R2
20 sec.
Sprint start (alternating)
4
Level: 1
20 sec.
Lunge with rotation
6
Level: 2
R1
20 sec.
Lunge with rotation
6
Level: 2
R2
20 sec.
Backward lunge with leg change
4
Level: 2
20 sec.
I slide (kneeling)
7
Level: 2
R1
20 sec.
I slide (kneeling)
7
Level: 2
R2
20 sec.
Sprint start (alternating)
4
Level: 1
20 sec.
Lunge with rotation
6
Level: 2
R1
20 sec.
Lunge with rotation
6
Level: 2
R2
20 sec.
Backward lunge with leg change
4
Level: 2
20 sec.
I slide (kneeling)
7
Level: 2
R1
20 sec.
I slide (kneeling)
7
Level: 2
R2
20 sec.
Lunge with rotation
6
Level: 2
R1
20 sec.
Lunge with rotation
6
Level: 2
R2
20 sec.
I slide (kneeling)
7
Level: 2
R1
20 sec.
I slide (kneeling)
7
Level: 2
R2
20 sec.
Sprint start (alternating)
4
Level: 1
20 sec.
Lunge with rotation
6
Level: 2
R1
20 sec.
Lunge with rotation
6
Level: 2
R2
20 sec.
Backward lunge with leg change
4
Level: 2
20 sec.
I slide (kneeling)
7
Level: 2
R1
20 sec.
I slide (kneeling)
7
Level: 2
R2
20 sec.
Sprint start (alternating)
4
Level: 1
20 sec.
Lunge with rotation
6
Level: 2
R1
20 sec.
Lunge with rotation
6
Level: 2
R2
20 sec.