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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
Scapular Mobility
1
Level: 1
10
Cossack squat in a bent-over position
1
Level: 2
13
Tilt
1
Level: 1
10
Main exercises
Round 1
Single arm pull with rotation (single leg )
13
Level: 2
10
Pistol
9
Level: 3
13
Squat jump
12
Level: 2
16
Backward lunge with leg change
8
Level: 4
16
Lunge with rotation
7
Level: 1
7
Round 2
Single arm pull with rotation (single leg )
13
Level: 2
10
Pistol
9
Level: 3
13
Squat jump
12
Level: 2
16
Backward lunge with leg change
8
Level: 4
16
Lunge with rotation
7
Level: 1
7
Round 3
Single arm pull with rotation (single leg )
13
Level: 2
10
Pistol
9
Level: 3
13
Squat jump
12
Level: 2
16
Backward lunge with leg change
8
Level: 4
16
Lunge with rotation
7
Level: 1
7
Round 4
Single arm pull with rotation (single leg )
13
Level: 2
10
Pistol
9
Level: 3
13
Squat jump
12
Level: 2
16
Backward lunge with leg change
8
Level: 4
16
Lunge with rotation
7
Level: 1
7
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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