96
Workout

Football player's round-robin training 3

~51 min.
~612 kcal
Warm Up
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
8
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid 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.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (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.
Main exercises
Lunges L
1
Level: 1
30 sec.
Hinge press (bars)
5
Level: 2
30 sec.
Pistol
8
Level: 4
R1
30 sec.
Pistol
8
Level: 4
R2
30 sec.
High pull - Squat
2
Level: 1
30 sec.
Forearm flexion
3
Level: 1
30 sec.
Archer press
5
Level: 2
30 sec.
Lunges L
1
Level: 1
30 sec.
Hinge press (bars)
5
Level: 2
30 sec.
Pistol
8
Level: 4
R1
30 sec.
Pistol
8
Level: 4
R2
30 sec.
High pull - Squat
2
Level: 1
30 sec.
Forearm flexion
3
Level: 1
30 sec.
Archer press
5
Level: 2
30 sec.
Lunges L
1
Level: 1
30 sec.
Hinge press (bars)
5
Level: 2
30 sec.
Pistol
8
Level: 4
R1
30 sec.
Pistol
8
Level: 4
R2
30 sec.
High pull - Squat
2
Level: 1
30 sec.
Forearm flexion
3
Level: 1
30 sec.
Archer press
5
Level: 2
30 sec.