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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
Rotation 1
1
Level: 1
9
Hero pose
1
Level: 2
6
Forward fold
1
Level: 1
12 sec.
Incline (feet at shoulder width)
1
Level: 1
17 sec.
Main exercises
Round 1
March
5
Level: 2
14
Backward lunge single arm
8
Level: 5
14
side lunge - crosslunge single arm
10
Level: 2
7
Jump lunge
10
Level: 2
9
Hinge plank single arm
12
Level: 5
6
Squat jump
10
Level: 2
14
Burpee
12
Level: 4
9
Backward lunge
8
Level: 5
14
Quadroped
6
Level: 2
12
Round 2
March
5
Level: 2
14
Backward lunge single arm
8
Level: 5
14
side lunge - crosslunge single arm
10
Level: 2
7
Jump lunge
10
Level: 2
9
Hinge plank single arm
12
Level: 5
6
Squat jump
10
Level: 2
14
Burpee
12
Level: 4
9
Backward lunge
8
Level: 5
14
Quadroped
6
Level: 2
12
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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