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146
Workout

Technical prowess

~30 min.
~360 kcal
Male
⁉️ Comments

"Technical prowess" This workout is aimed at developing the muscles of the legs. This type of training helps improve the quality of play and performance on the field.

Warm up
Y Stretch
1
Level: 1
8 sec.
Latissimus stretch
1
Level: 1
15 sec.
Cross-legged incline
1
Level: 1
15 sec.
Widmill
1
Level: 1
10 sec.
Golf
1
Level: 2
6
Main exercises
Split Jump
9
Level: 2
R1
15
Split Jump
9
Level: 2
R2
15
Split Jump
9
Level: 2
R3
15
March
4
Level: 2
R1
12
March
4
Level: 2
R2
12
March
4
Level: 2
R3
12
Jump lunge
10
Level: 3
R1
6
Jump lunge
10
Level: 3
R2
6
Jump lunge
10
Level: 3
R3
6
Lunge with rotation
7
Level: 3
R1
5
Lunge with rotation
7
Level: 3
R2
5
Lunge with rotation
7
Level: 3
R3
5
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
R1
4
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
R2
4
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
R3
4
Squat jump (wide foot position)
9
Level: 2
R1
15
Squat jump (wide foot position)
9
Level: 2
R2
15
Squat jump (wide foot position)
9
Level: 2
R3
15
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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