180
Workout

Strength training of a football player 2

~33 min.
~396 kcal
Warm Up
Lower back stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
12
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
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.
Golf
1
Level: 2
6
W extension
1
Level: 1
8
Lunges L
1
Level: 1
6
Main exercises
Tilted march
8
Level: 3
R1
30 sec.
Tilted march
8
Level: 3
R2
30 sec.
Tilted march
8
Level: 3
R3
30 sec.
Swimmer start
9
Level: 3
R1
8
Swimmer start
9
Level: 3
R2
8
Swimmer start
9
Level: 3
R3
8
Swimmer start
9
Level: 3
R4
8
Swimmer start
9
Level: 3
R5
8
Swimmer start
9
Level: 3
R6
8
SIde lunge - backward lunge single arm
9
Level: 2
R1
8
SIde lunge - backward lunge single arm
9
Level: 2
R2
8
SIde lunge - backward lunge single arm
9
Level: 2
R3
8
SIde lunge - backward lunge single arm
9
Level: 2
R4
8
SIde lunge - backward lunge single arm
9
Level: 2
R5
8
SIde lunge - backward lunge single arm
9
Level: 2
R6
8
Split squat
4
Level: 1
R1
8
Split squat
4
Level: 1
R2
8
Split squat
4
Level: 1
R3
8
Split squat
4
Level: 1
R4
8
Split squat
4
Level: 1
R5
8
Split squat
4
Level: 1
R6
8
Lower leg flexion
8
Level: 3
R1
12
Lower leg flexion
8
Level: 3
R2
12
Lower leg flexion
8
Level: 3
R3
12