114
Workout

Strength training of a football player 1

~30 min.
~360 kcal
Warm Up
Lower back stretch with rotation
1
Level: 1
6
Wall Slide (stand facing the anchor point)
1
Level: 1
8
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Forward fold
1
Level: 1
10 sec.
T Stretch
1
Level: 1
8 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Main exercises
High pull
2
Level: 2
R1
12
High pull
2
Level: 2
R2
12
High pull
2
Level: 2
R3
12
High pull
2
Level: 2
R4
12
I-Y-T slide
8
Level: 1
R1
6
I-Y-T slide
8
Level: 1
R2
6
I-Y-T slide
8
Level: 1
R3
6
I-Y-T slide
8
Level: 1
R4
6
Side Crunch
7
Level: 2
R1
12
Side Crunch
7
Level: 2
R2
12
Pull-up with a wide grip
8
Level: 3
R1
10
Pull-up with a wide grip
8
Level: 3
R2
10
Pull-up with a wide grip
8
Level: 3
R3
10
Butterfly
5
Level: 2
R1
16
Butterfly
5
Level: 2
R2
16
Butterfly
5
Level: 2
R3
16
Mountain Climber
7
Level: 2
R1
10
Mountain Climber
7
Level: 2
R2
10
Mountain Climber
7
Level: 2
R3
10