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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.
Subscription needed
Widmill
1
Level: 1
15 sec.
Subscription needed
Archerpose
1
Level: 1
7
Subscription needed
Forward fold
1
Level: 3
15 sec.
Subscription needed
Main exercises
Pistol - Backward lunge single arm
12
Level: 2
R1
9
Subscription needed
Pistol - Backward lunge single arm
12
Level: 2
R2
9
Subscription needed
Pistol - Backward lunge single arm
12
Level: 2
R3
9
Subscription needed
Pistol - Backward lunge single arm
12
Level: 2
R4
9
Subscription needed
A - Abduction
7
Level: 2
R1
15
Subscription needed
A - Abduction
7
Level: 2
R2
15
Subscription needed
A - Abduction
7
Level: 2
R3
15
Subscription needed
A - Abduction
7
Level: 2
R4
15
Subscription needed
Front squats
7
Level: 1
R1
22
Subscription needed
Front squats
7
Level: 1
R2
22
Subscription needed
Front squats
7
Level: 1
R3
22
Subscription needed
Front squats
7
Level: 1
R4
22
Subscription needed
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
Subscription needed
Pistol single arm
10
Level: 2
R2
15
Subscription needed
Pistol single arm
10
Level: 2
R3
15
Subscription needed
Pistol single arm
10
Level: 2
R4
15
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.

Comments

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