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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
Forward fold
1
Level: 3
12 sec.
Hammock - Dolphin
1
Level: 2
6
Single leg hip hinge
1
Level: 2
6
Main exercises
Round 1
Side lunge leg in the hinge
6
Level: 2
14
Quadroped
6
Level: 2
12
Burpee
12
Level: 4
9
Medium pull (single arm - single leg )
6
Level: 1
9
Swimmer start
8
Level: 2
12
Push-ups - Mountain climber
10
Level: 3
7
Reverse plank leg abduction (alternating)
8
Level: 1
12
Round 2
Side lunge leg in the hinge
6
Level: 2
14
Quadroped
6
Level: 2
12
Burpee
12
Level: 4
9
Medium pull (single arm - single leg )
6
Level: 1
9
Swimmer start
8
Level: 2
12
Push-ups - Mountain climber
10
Level: 3
7
Reverse plank leg abduction (alternating)
8
Level: 1
12
Round 3
Side lunge leg in the hinge
6
Level: 2
14
Quadroped
6
Level: 2
12
Burpee
12
Level: 4
9
Medium pull (single arm - single leg )
6
Level: 1
9
Swimmer start
8
Level: 2
12
Push-ups - Mountain climber
10
Level: 3
7
Reverse plank leg abduction (alternating)
8
Level: 1
12
Round 4
Side lunge leg in the hinge
6
Level: 2
14
Quadroped
6
Level: 2
12
Burpee
12
Level: 4
9
Medium pull (single arm - single leg )
6
Level: 1
9
Swimmer start
8
Level: 2
12
Push-ups - Mountain climber
10
Level: 3
7
Reverse plank leg abduction (alternating)
8
Level: 1
12
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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