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142
Workout

Fair play

~58 min.
~696 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.
Short extension
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Archerpose
1
Level: 1
5
Main exercises
Round 1
Narrow grip pushups in plank
8
Level: 3
10
A - Abduction (reverse grip)
4
Level: 1
10
Pull squat
7
Level: 2
12
Butterfly - Squat
7
Level: 2
12
Hip extension
7
Level: 3
10
Y - Abduction
4
Level: 1
10
Squat - Y abduction
9
Level: 3
12
Round 2
Narrow grip pushups in plank
8
Level: 3
10
A - Abduction (reverse grip)
4
Level: 1
10
Pull squat
7
Level: 2
12
Butterfly - Squat
7
Level: 2
12
Hip extension
7
Level: 3
10
Y - Abduction
4
Level: 1
10
Squat - Y abduction
9
Level: 3
12
Round 3
Narrow grip pushups in plank
8
Level: 3
10
A - Abduction (reverse grip)
4
Level: 1
10
Pull squat
7
Level: 2
12
Butterfly - Squat
7
Level: 2
12
Hip extension
7
Level: 3
10
Y - Abduction
4
Level: 1
10
Squat - Y abduction
9
Level: 3
12
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
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.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

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