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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
Rotation 2
1
Level: 2
9
Forward fold
1
Level: 3
12 sec.
Main exercises
Round 1
Squat - Y abduction
7
Level: 1
14
Hip and lower leg flexion (single leg)
12
Level: 4
7
High pull
8
Level: 4
14
Chest press single arm
5
Level: 1
12
Pistol - Side lunge in balance
5
Level: 1
7
I adduction
5
Level: 1
12
Squat - T abduction
9
Level: 3
14
Lunge with rotation
6
Level: 1
6
Round 2
Squat - Y abduction
7
Level: 1
14
Hip and lower leg flexion (single leg)
12
Level: 4
7
High pull
8
Level: 4
14
Chest press single arm
5
Level: 1
12
Pistol - Side lunge in balance
5
Level: 1
7
I adduction
5
Level: 1
12
Squat - T abduction
9
Level: 3
14
Lunge with rotation
6
Level: 1
6
Round 3
Squat - Y abduction
7
Level: 1
14
Hip and lower leg flexion (single leg)
12
Level: 4
7
High pull
8
Level: 4
14
Chest press single arm
5
Level: 1
12
Pistol - Side lunge in balance
5
Level: 1
7
I adduction
5
Level: 1
12
Squat - T abduction
9
Level: 3
14
Lunge with rotation
6
Level: 1
6
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.

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