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

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