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191
Workout

Open water

~55 min.
~660 kcal
Female
⁉️ Comments

"Open water": This loop workout provides a set of exercises designed to improve swimmers' functional fitness. Incorporating strength, endurance and flexibility exercises, it helps develop a balanced body and improve overall performance in the water.

Warm up
Lunges L
1
Level: 1
6
Embryo
1
Level: 1
10 sec.
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Main exercises
Round 1
Y abduction - Forearm flexion - Low pull
8
Level: 3
4
Press - I Adduction
8
Level: 3
6
Balanced side lunge single arm
9
Level: 3
12
Archer Pushups
7
Level: 3
10
Hip Press
7
Level: 2
8
A - Abduction
7
Level: 3
10
Squat jump (wide foot position)
9
Level: 2
15
Push ups side crunch
7
Level: 2
6
Round 2
Y abduction - Forearm flexion - Low pull
8
Level: 3
4
Press - I Adduction
8
Level: 3
6
Balanced side lunge single arm
9
Level: 3
12
Archer Pushups
7
Level: 3
10
Hip Press
7
Level: 2
8
A - Abduction
7
Level: 3
10
Squat jump (wide foot position)
9
Level: 2
15
Push ups side crunch
7
Level: 2
6
Round 3
Y abduction - Forearm flexion - Low pull
8
Level: 3
4
Press - I Adduction
8
Level: 3
6
Balanced side lunge single arm
9
Level: 3
12
Archer Pushups
7
Level: 3
10
Hip Press
7
Level: 2
8
A - Abduction
7
Level: 3
10
Squat jump (wide foot position)
9
Level: 2
15
Push ups side crunch
7
Level: 2
6
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
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.

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