Sign In
Menu
128
Workout

Strength in the legs

~37 min.
~444 kcal
Male
⁉️ Comments

"Strength in the legs" This workout uses exercises to develop leg strength. Strong legs allow you to react faster to changes in the situation, perform jumps, turns, and reverse runs, which is especially important for football players playing in the positions of forwards and midfielders.

Warm up
Posterior deltoid stretch
1
Level: 1
22 sec.
Widmill
1
Level: 1
15 sec.
Archerpose
1
Level: 1
7
Forward fold
1
Level: 3
15 sec.
Main exercises
Pistol - Backward lunge single arm
12
Level: 2
R1
9
Pistol - Backward lunge single arm
12
Level: 2
R2
9
Pistol - Backward lunge single arm
12
Level: 2
R3
9
Pistol - Backward lunge single arm
12
Level: 2
R4
9
A - Abduction
7
Level: 2
R1
15
A - Abduction
7
Level: 2
R2
15
A - Abduction
7
Level: 2
R3
15
A - Abduction
7
Level: 2
R4
15
Front squats
7
Level: 1
R1
22
Front squats
7
Level: 1
R2
22
Front squats
7
Level: 1
R3
22
Front squats
7
Level: 1
R4
22
Pistol
9
Level: 2
R1
15
Pistol
9
Level: 2
R2
15
Pistol
9
Level: 2
R3
15
Pistol
9
Level: 2
R4
15
Pistol single arm
10
Level: 2
R1
15
Pistol single arm
10
Level: 2
R2
15
Pistol single arm
10
Level: 2
R3
15
Pistol single arm
10
Level: 2
R4
15
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
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.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

Comments

Start training