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152
Workout

Penalty

~52 min.
~624 kcal
Male
⁉️ Comments

“Penalty” This workout contains exercises aimed at developing leg strength. Working out the leg muscles helps a football player increase the power and speed of his kick, which contributes to better efficiency in the game and increases the likelihood of scoring headed goals.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
10
Subscription needed
Scapular Mobility
1
Level: 1
10
Subscription needed
Cossack squat in a bent-over position
1
Level: 2
13
Subscription needed
Tilt
1
Level: 1
10
Subscription needed
Main exercises
Round 1
Single arm pull with rotation (single leg )
13
Level: 2
10
Subscription needed
Pistol
9
Level: 3
13
Subscription needed
Squat jump
12
Level: 2
16
Subscription needed
Backward lunge with leg change
8
Level: 4
16
Subscription needed
Lunge with rotation
7
Level: 1
7
Subscription needed
Round 2
Single arm pull with rotation (single leg )
13
Level: 2
10
Subscription needed
Pistol
9
Level: 3
13
Subscription needed
Squat jump
12
Level: 2
16
Subscription needed
Backward lunge with leg change
8
Level: 4
16
Subscription needed
Lunge with rotation
7
Level: 1
7
Subscription needed
Round 3
Single arm pull with rotation (single leg )
13
Level: 2
10
Subscription needed
Pistol
9
Level: 3
13
Subscription needed
Squat jump
12
Level: 2
16
Subscription needed
Backward lunge with leg change
8
Level: 4
16
Subscription needed
Lunge with rotation
7
Level: 1
7
Subscription needed
Round 4
Single arm pull with rotation (single leg )
13
Level: 2
10
Subscription needed
Pistol
9
Level: 3
13
Subscription needed
Squat jump
12
Level: 2
16
Subscription needed
Backward lunge with leg change
8
Level: 4
16
Subscription needed
Lunge with rotation
7
Level: 1
7
Subscription needed
Cool down
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed

Comments

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