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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.
Single leg hip hinge
1
Level: 1
5
Rotation 2
1
Level: 2
8
Main exercises
Reverse plank leg abduction (alternating)
7
Level: 1
R1
10
Reverse plank leg abduction (alternating)
7
Level: 1
R2
10
Reverse plank leg abduction (alternating)
7
Level: 1
R3
10
Reverse plank leg abduction (alternating)
7
Level: 1
R4
10
Crunch
9
Level: 3
R1
8
Crunch
9
Level: 3
R2
8
Crunch
9
Level: 3
R3
8
Crunch
9
Level: 3
R4
8
Torso rotation with squat (from side ot side)
8
Level: 1
R1
10
Torso rotation with squat (from side ot side)
8
Level: 1
R2
10
Torso rotation with squat (from side ot side)
8
Level: 1
R3
10
Torso rotation with squat (from side ot side)
8
Level: 1
R4
10
Pistol - SIde lunge - cross lunge single arm
6
Level: 1
R1
4
Pistol - SIde lunge - cross lunge single arm
6
Level: 1
R2
4
Pistol - SIde lunge - cross lunge single arm
6
Level: 1
R3
4
Pistol - SIde lunge - cross lunge single arm
6
Level: 1
R4
4
Lower leg flexion
6
Level: 2
R1
10
Lower leg flexion
6
Level: 2
R2
10
Lower leg flexion
6
Level: 2
R3
10
Lower leg flexion
6
Level: 2
R4
10
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
Backward lunge single arm
7
Level: 5
R4
12
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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