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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
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 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
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

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