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202
Workout

Precision of impact

~1 h. 5 min.
~780 kcal
Male
⁉️ Comments

"Precision of impact" This workout includes exercises for static and leg muscle development. 

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Massage
1
Level: 1
8
Cross-legged incline
1
Level: 1
15 sec.
Sumo squat
1
Level: 1
10
Main exercises
Round 1
Chain triceps extension (side)
3
Level: 1
8
Back extension
7
Level: 4
10
Plank
4
Level: 4
40 sec.
Burpee
9
Level: 3
8
Side lunge leg in the hinge
9
Level: 4
12
Push ups pike
10
Level: 4
6
Split Jump
10
Level: 3
15
Hip and lower leg flexion (alternating)
6
Level: 3
8
Backward lunge single arm
8
Level: 6
10
Round 2
Chain triceps extension (side)
3
Level: 1
8
Back extension
7
Level: 4
10
Plank
4
Level: 4
40 sec.
Burpee
9
Level: 3
8
Side lunge leg in the hinge
9
Level: 4
12
Push ups pike
10
Level: 4
6
Split Jump
10
Level: 3
15
Hip and lower leg flexion (alternating)
6
Level: 3
8
Backward lunge single arm
8
Level: 6
10
Round 3
Chain triceps extension (side)
3
Level: 1
8
Back extension
7
Level: 4
10
Plank
4
Level: 4
40 sec.
Burpee
9
Level: 3
8
Side lunge leg in the hinge
9
Level: 4
12
Push ups pike
10
Level: 4
6
Split Jump
10
Level: 3
15
Hip and lower leg flexion (alternating)
6
Level: 3
8
Backward lunge single arm
8
Level: 6
10
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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