70
Workout

Swimmer's Strength Training 1

~28 min.
~336 kcal
Warm Up
Lower back stretch with rotation
1
Level: 1
6
Wall Slide (stand facing the anchor point)
1
Level: 1
8
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Forward fold
1
Level: 1
10 sec.
T Stretch
1
Level: 1
8 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Main exercises
W pull
1
Level: 1
R1
20
W pull
1
Level: 1
R2
20
L pull
1
Level: 1
R1
20
L pull
1
Level: 1
R2
20
Bar muscle up
7
Level: 2
R1
10
Bar muscle up
7
Level: 2
R2
10
Bar muscle up
7
Level: 2
R3
10
Butterfly
7
Level: 3
R1
10
Butterfly
7
Level: 3
R2
10
Butterfly
7
Level: 3
R3
10
High pull
2
Level: 2
R1
10
High pull
2
Level: 2
R2
10
High pull
2
Level: 2
R3
10
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
Y - Abduction
6
Level: 2
R3
10