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148
Workout

Tournament

~56 min.
~672 kcal
Male
⁉️ Comments

"Tournament" This is a comprehensive training for the development of all muscle groups. It is important for football players to strengthen not only the leg muscles, but also the upper body. A strong and stable core will help reduce the risk of injury, increase movement efficiency, and improve overall fitness. Strengthening your shoulders and back helps develop your upper body muscles, which helps improve your balance and coordination.

Warm up
W extension
1
Level: 1
9
Archerpose
1
Level: 1
6
Subscription needed
Rotation 2
1
Level: 2
9
Subscription needed
Forward fold
1
Level: 3
12 sec.
Subscription needed
Main exercises
Round 1
Squat - Y abduction
7
Level: 1
14
Subscription needed
Hip and lower leg flexion (single leg)
12
Level: 4
7
Subscription needed
High pull
8
Level: 4
14
Subscription needed
Chest press single arm
5
Level: 1
12
Subscription needed
Pistol - Side lunge in balance
5
Level: 1
7
Subscription needed
I adduction
5
Level: 1
12
Subscription needed
Squat - T abduction
9
Level: 3
14
Subscription needed
Lunge with rotation
6
Level: 1
6
Subscription needed
Round 2
Squat - Y abduction
7
Level: 1
14
Subscription needed
Hip and lower leg flexion (single leg)
12
Level: 4
7
Subscription needed
High pull
8
Level: 4
14
Subscription needed
Chest press single arm
5
Level: 1
12
Subscription needed
Pistol - Side lunge in balance
5
Level: 1
7
Subscription needed
I adduction
5
Level: 1
12
Subscription needed
Squat - T abduction
9
Level: 3
14
Subscription needed
Lunge with rotation
6
Level: 1
6
Subscription needed
Round 3
Squat - Y abduction
7
Level: 1
14
Subscription needed
Hip and lower leg flexion (single leg)
12
Level: 4
7
Subscription needed
High pull
8
Level: 4
14
Subscription needed
Chest press single arm
5
Level: 1
12
Subscription needed
Pistol - Side lunge in balance
5
Level: 1
7
Subscription needed
I adduction
5
Level: 1
12
Subscription needed
Squat - T abduction
9
Level: 3
14
Subscription needed
Lunge with rotation
6
Level: 1
6
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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