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145
Workout

Game tactics

~44 min.
~528 kcal
Male
⁉️ Comments

“Game tactics” This workout includes jumping exercises, static and strength exercises to work the muscles of the lower leg, thighs and buttocks. Strong legs help improve a player's strength and endurance, allowing him to hold position, perform quick movements, and compete in long matches without fatigue.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
9
Subscription needed
Rotation 1
1
Level: 1
9
Subscription needed
Hero pose
1
Level: 2
6
Subscription needed
Forward fold
1
Level: 1
12 sec.
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
17 sec.
Subscription needed
Main exercises
Round 1
March
5
Level: 2
14
Subscription needed
Backward lunge single arm
8
Level: 5
14
Subscription needed
side lunge - crosslunge single arm
10
Level: 2
7
Subscription needed
Jump lunge
10
Level: 2
9
Subscription needed
Hinge plank single arm
12
Level: 5
6
Subscription needed
Squat jump
10
Level: 2
14
Subscription needed
Burpee
12
Level: 4
9
Subscription needed
Backward lunge
8
Level: 5
14
Subscription needed
Quadroped
6
Level: 2
12
Subscription needed
Round 2
March
5
Level: 2
14
Subscription needed
Backward lunge single arm
8
Level: 5
14
Subscription needed
side lunge - crosslunge single arm
10
Level: 2
7
Subscription needed
Jump lunge
10
Level: 2
9
Subscription needed
Hinge plank single arm
12
Level: 5
6
Subscription needed
Squat jump
10
Level: 2
14
Subscription needed
Burpee
12
Level: 4
9
Subscription needed
Backward lunge
8
Level: 5
14
Subscription needed
Quadroped
6
Level: 2
12
Subscription needed
Cool down
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 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
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

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