8
Workout

Stretching swimmer training

~17 min.
~204 kcal
Warm Up
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
30 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
15 sec.
Widmill
1
Level: 1
S2
5
Main exercises
Y Stretch
1
Level: 1
30 sec.
T Stretch
1
Level: 1
30 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
30 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
30 sec.
Latissimus stretch
1
Level: 1
R1
30 sec.
Latissimus stretch
1
Level: 1
R2
30 sec.
Long Torso Twist Stretch
1
Level: 1
R1
30 sec.
Long Torso Twist Stretch
1
Level: 1
R2
30 sec.