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142
Workout

Fair play

~51 min.
~612 kcal
Male
⁉️ Comments

"Fair play" This workout is aimed at developing all muscle groups. Training the entire core helps soccer players improve their overall strength and endurance, allowing them to perform at a high level throughout the match.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Archerpose
1
Level: 1
5
Subscription needed
Main exercises
Round 1
Narrow grip pushups in plank
8
Level: 3
10
Subscription needed
A - Abduction (reverse grip)
4
Level: 1
10
Subscription needed
Pull squat
7
Level: 2
12
Subscription needed
Butterfly - Squat
7
Level: 2
12
Subscription needed
Hip extension
7
Level: 3
10
Subscription needed
Y - Abduction
4
Level: 1
10
Subscription needed
Squat - Y abduction
9
Level: 3
12
Subscription needed
Round 2
Narrow grip pushups in plank
8
Level: 3
10
Subscription needed
A - Abduction (reverse grip)
4
Level: 1
10
Subscription needed
Pull squat
7
Level: 2
12
Subscription needed
Butterfly - Squat
7
Level: 2
12
Subscription needed
Hip extension
7
Level: 3
10
Subscription needed
Y - Abduction
4
Level: 1
10
Subscription needed
Squat - Y abduction
9
Level: 3
12
Subscription needed
Round 3
Narrow grip pushups in plank
8
Level: 3
10
Subscription needed
A - Abduction (reverse grip)
4
Level: 1
10
Subscription needed
Pull squat
7
Level: 2
12
Subscription needed
Butterfly - Squat
7
Level: 2
12
Subscription needed
Hip extension
7
Level: 3
10
Subscription needed
Y - Abduction
4
Level: 1
10
Subscription needed
Squat - Y abduction
9
Level: 3
12
Subscription needed
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
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

Comments

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