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13
Workout

Development of flexibility

~30 min.
~360 kcal
Male
⁉️ Comments

“Development of flexibility” This training will help increase flexibility and reduce the risk of injury. Elastic muscles are able to adapt to various movements. Flexibility helps improve kicking, running and other soccer skills as a player can execute them more accurately and smoothly.

Main exercises
Y Stretch
1
Level: 1
12 sec.
Forward fold
1
Level: 7
15 sec.
W extension
1
Level: 1
12
Archerpose
1
Level: 1
7
M Stretch
1
Level: 1
12 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
22 sec.
Rotation 2
1
Level: 2
12
Sumo squat
1
Level: 1
15
Cossack squat in a bent-over position
1
Level: 2
15
Incline (feet at shoulder width)
1
Level: 1
22 sec.
Golf
1
Level: 2
9
Single leg hip hinge
1
Level: 2
7
Cross-legged incline
1
Level: 1
22 sec.
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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