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160
Workout

Agile Goalkeeper

~48 min.
~576 kcal
Male
⁉️ Comments

"Agile Goalkeeper" This workout develops the upper body, thighs, calves, chest and back muscles. A goalkeeper in football plays a critical role in protecting his team's goal from the opponent, so his physical fitness must be at a high level.

Warm up
Widmill
1
Level: 1
10 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Forward fold
1
Level: 3
10 sec.
Sumo squat
1
Level: 1
10
Main exercises
Round 1
Push-ups - Crunch
10
Level: 4
6
Square on arms
5
Level: 2
10
Sprint start (alternating)
6
Level: 2
10
Y abduction - Forearm flexion - Low pull
8
Level: 3
4
Side lunge (alternating)
5
Level: 3
12
A - Abduction (reverse grip)
8
Level: 3
10
Single arm pull with rotation (single leg )
10
Level: 2
8
Round 2
Push-ups - Crunch
10
Level: 4
6
Square on arms
5
Level: 2
10
Sprint start (alternating)
6
Level: 2
10
Y abduction - Forearm flexion - Low pull
8
Level: 3
4
Side lunge (alternating)
5
Level: 3
12
A - Abduction (reverse grip)
8
Level: 3
10
Single arm pull with rotation (single leg )
10
Level: 2
8
Round 3
Push-ups - Crunch
10
Level: 4
6
Square on arms
5
Level: 2
10
Sprint start (alternating)
6
Level: 2
10
Y abduction - Forearm flexion - Low pull
8
Level: 3
4
Side lunge (alternating)
5
Level: 3
12
A - Abduction (reverse grip)
8
Level: 3
10
Single arm pull with rotation (single leg )
10
Level: 2
8
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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