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145
Workout

Real player

~48 min.
~576 kcal
Male
⁉️ Comments

"Real player" This workout develops the muscles of the upper body, strengthens the abs and thigh muscles. Strong legs help improve fitness, speed, endurance, striking power and mobility on the field.

Warm up
M Stretch
1
Level: 1
8 sec.
Subscription needed
T Spine Rotation
1
Level: 1
5
Subscription needed
Lower leg extension
1
Level: 1
14 sec.
Subscription needed
Lunges L
1
Level: 1
6
Subscription needed
Main exercises
Round 1
Press with pushup
8
Level: 2
10
Subscription needed
March
4
Level: 2
12
Subscription needed
Reverse plank hinch
6
Level: 2
8
Subscription needed
Pull-up with a wide grip
8
Level: 3
6
Subscription needed
Squats (single arm)
6
Level: 3
12
Subscription needed
Hinge plank single arm
10
Level: 5
5
Subscription needed
Lunge with rotation
5
Level: 1
5
Subscription needed
Round 2
Press with pushup
8
Level: 2
10
Subscription needed
March
4
Level: 2
12
Subscription needed
Reverse plank hinch
6
Level: 2
8
Subscription needed
Pull-up with a wide grip
8
Level: 3
6
Subscription needed
Squats (single arm)
6
Level: 3
12
Subscription needed
Hinge plank single arm
10
Level: 5
5
Subscription needed
Lunge with rotation
5
Level: 1
5
Subscription needed
Round 3
Press with pushup
8
Level: 2
10
Subscription needed
March
4
Level: 2
12
Subscription needed
Reverse plank hinch
6
Level: 2
8
Subscription needed
Pull-up with a wide grip
8
Level: 3
6
Subscription needed
Squats (single arm)
6
Level: 3
12
Subscription needed
Hinge plank single arm
10
Level: 5
5
Subscription needed
Lunge with rotation
5
Level: 1
5
Subscription needed
Cool down
Hammock
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Subscription needed
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
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
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

Comments

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