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197
Workout

Strength and endurance training

~1 h. 7 min.
~804 kcal
Male
⁉️ Comments

"Strength and endurance training" This workout includes exercises aimed at developing muscle strength, endurance, stability and endurance. This load helps develop muscles, increase cardiovascular endurance, and improve the strength and stamina of players throughout the match.

Warm up
W extension
1
Level: 1
9
Rotation 1
1
Level: 1
9
Subscription needed
Forward fold
1
Level: 3
12 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
6
Subscription needed
Single leg hip hinge
1
Level: 2
6
Subscription needed
Main exercises
Round 1
Side lunge leg in the hinge
6
Level: 2
14
Subscription needed
Quadroped
6
Level: 2
12
Subscription needed
Burpee
12
Level: 4
9
Subscription needed
Medium pull (single arm - single leg )
6
Level: 1
9
Subscription needed
Swimmer start
8
Level: 2
12
Subscription needed
Push-ups - Mountain climber
10
Level: 3
7
Subscription needed
Reverse plank leg abduction (alternating)
8
Level: 1
12
Subscription needed
Round 2
Side lunge leg in the hinge
6
Level: 2
14
Subscription needed
Quadroped
6
Level: 2
12
Subscription needed
Burpee
12
Level: 4
9
Subscription needed
Medium pull (single arm - single leg )
6
Level: 1
9
Subscription needed
Swimmer start
8
Level: 2
12
Subscription needed
Push-ups - Mountain climber
10
Level: 3
7
Subscription needed
Reverse plank leg abduction (alternating)
8
Level: 1
12
Subscription needed
Round 3
Side lunge leg in the hinge
6
Level: 2
14
Subscription needed
Quadroped
6
Level: 2
12
Subscription needed
Burpee
12
Level: 4
9
Subscription needed
Medium pull (single arm - single leg )
6
Level: 1
9
Subscription needed
Swimmer start
8
Level: 2
12
Subscription needed
Push-ups - Mountain climber
10
Level: 3
7
Subscription needed
Reverse plank leg abduction (alternating)
8
Level: 1
12
Subscription needed
Round 4
Side lunge leg in the hinge
6
Level: 2
14
Subscription needed
Quadroped
6
Level: 2
12
Subscription needed
Burpee
12
Level: 4
9
Subscription needed
Medium pull (single arm - single leg )
6
Level: 1
9
Subscription needed
Swimmer start
8
Level: 2
12
Subscription needed
Push-ups - Mountain climber
10
Level: 3
7
Subscription needed
Reverse plank leg abduction (alternating)
8
Level: 1
12
Subscription needed
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed

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