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166
Workout

Training to improve balance

~38 min.
~456 kcal
Male
⁉️ Comments

"Training to improve balance": This loop workout is designed to improve the balance and stability of players on the field. Football players perform exercises aimed at developing balance and control over their body. This helps them gain better control of the ball, stay on their feet during passes and shots, and prevent injury by distributing their weight effectively.

Warm up
L extension
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Lunges L
1
Level: 1
6
Archerpose
1
Level: 1
5
Main exercises
Press - T Adduction
7
Level: 3
R1
6
Press - T Adduction
7
Level: 3
R2
6
Press - T Adduction
7
Level: 3
R3
6
Side lunge
6
Level: 3
R1
12
Side lunge
6
Level: 3
R2
12
Side lunge
6
Level: 3
R3
12
A - Abduction (reverse grip)
8
Level: 3
R1
10
A - Abduction (reverse grip)
8
Level: 3
R2
10
A - Abduction (reverse grip)
8
Level: 3
R3
10
Low pull (one hand - single leg )
5
Level: 1
R1
8
Low pull (one hand - single leg )
5
Level: 1
R2
8
Low pull (one hand - single leg )
5
Level: 1
R3
8
Side lunge leg in the hinge
7
Level: 3
R1
12
Side lunge leg in the hinge
7
Level: 3
R2
12
Side lunge leg in the hinge
7
Level: 3
R3
12
Single arm pull with rotation (single leg )
10
Level: 2
R1
8
Single arm pull with rotation (single leg )
10
Level: 2
R2
8
Single arm pull with rotation (single leg )
10
Level: 2
R3
8
Hip and lower leg flexion (alternating)
4
Level: 2
R1
8
Hip and lower leg flexion (alternating)
4
Level: 2
R2
8
Hip and lower leg flexion (alternating)
4
Level: 2
R3
8
Backward lunge single arm
7
Level: 5
R1
12
Backward lunge single arm
7
Level: 5
R2
12
Backward lunge single arm
7
Level: 5
R3
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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