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132
Workout

Goalkeeper training

~43 min.
~516 kcal
Male
⁉️ Comments

"Goalkeeper training" This workout is aimed at developing the muscles of the legs, abs, chest and shoulders. The goalkeeper must have quick reactions and good reflexes in order to have time to reflect the enemy's shots.

Warm up
Lunges L
1
Level: 1
8
Short extension
1
Level: 1
10
Hero pose
1
Level: 1
20 sec.
Cross-legged incline
1
Level: 1
20 sec.
Main exercises
Round 1
Side lunge leg in the hinge
9
Level: 3
16
Plank with rotation
9
Level: 3
52 sec.
SIde lunge - backward lunge single arm
12
Level: 2
8
Y-T-I adduction
10
Level: 3
5
Squat jump (wide foot position)
9
Level: 1
20
Mountain Climber
12
Level: 3
10
Pistol (with leg alteration)
10
Level: 4
13
Squat jump
12
Level: 2
16
Round 2
Side lunge leg in the hinge
9
Level: 3
16
Plank with rotation
9
Level: 3
52 sec.
SIde lunge - backward lunge single arm
12
Level: 2
8
Y-T-I adduction
10
Level: 3
5
Squat jump (wide foot position)
9
Level: 1
20
Mountain Climber
12
Level: 3
10
Pistol (with leg alteration)
10
Level: 4
13
Squat jump
12
Level: 2
16
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
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.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

Comments

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