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176
Workout

Power kick

~35 min.
~420 kcal
Male
⁉️ Comments

"Power kick" This workout is aimed at developing strength in the lower legs, hips and buttocks. Developed leg strength helps soccer players increase their striking power at opportune moments, such as when shooting on goal or passing the ball long distances.

Warm up
W extension
1
Level: 1
8
Latissimus stretch
1
Level: 1
15 sec.
Subscription needed
Single leg hip hinge
1
Level: 1
5
Subscription needed
Rotation 2
1
Level: 2
8
Subscription needed
Main exercises
Reverse plank leg abduction (alternating)
7
Level: 1
R1
10
Subscription needed
Reverse plank leg abduction (alternating)
7
Level: 1
R2
10
Subscription needed
Reverse plank leg abduction (alternating)
7
Level: 1
R3
10
Subscription needed
Reverse plank leg abduction (alternating)
7
Level: 1
R4
10
Subscription needed
Crunch
9
Level: 3
R1
8
Subscription needed
Crunch
9
Level: 3
R2
8
Subscription needed
Crunch
9
Level: 3
R3
8
Subscription needed
Crunch
9
Level: 3
R4
8
Subscription needed
Torso rotation with squat (from side ot side)
8
Level: 1
R1
10
Subscription needed
Torso rotation with squat (from side ot side)
8
Level: 1
R2
10
Subscription needed
Torso rotation with squat (from side ot side)
8
Level: 1
R3
10
Subscription needed
Torso rotation with squat (from side ot side)
8
Level: 1
R4
10
Subscription needed
Pistol - SIde lunge - cross lunge single arm
6
Level: 1
R1
4
Subscription needed
Pistol - SIde lunge - cross lunge single arm
6
Level: 1
R2
4
Subscription needed
Pistol - SIde lunge - cross lunge single arm
6
Level: 1
R3
4
Subscription needed
Pistol - SIde lunge - cross lunge single arm
6
Level: 1
R4
4
Subscription needed
Lower leg flexion
6
Level: 2
R1
10
Subscription needed
Lower leg flexion
6
Level: 2
R2
10
Subscription needed
Lower leg flexion
6
Level: 2
R3
10
Subscription needed
Lower leg flexion
6
Level: 2
R4
10
Subscription needed
Backward lunge single arm
7
Level: 5
R1
12
Subscription needed
Backward lunge single arm
7
Level: 5
R2
12
Subscription needed
Backward lunge single arm
7
Level: 5
R3
12
Subscription needed
Backward lunge single arm
7
Level: 5
R4
12
Subscription needed
Cool down
Hammock
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Subscription needed
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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