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20
Workout

Flexibility training

~43 min.
~516 kcal
Male
⁉️ Comments

"Flexibility training": This functional loop workout is designed to increase flexibility and mobility in swimmers' bodies. It includes a number of exercises aimed at stretching various muscle groups, which helps improve swimming technique and prevent injuries.

Main exercises
Round 1
W extension
1
Level: 1
9
Forward fold
1
Level: 7
12 sec.
Lower back stretch with rotation
1
Level: 1
17 sec.
Y Stretch
1
Level: 1
9 sec.
Hammock - Dolphin
1
Level: 1
6
Golf
1
Level: 2
7
M Stretch
1
Level: 1
9 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
9
Rotation 2
1
Level: 2
9
Wall Slide (stand facing away from the anchor point)
1
Level: 1
9
Round 2
W extension
1
Level: 1
9
Forward fold
1
Level: 7
12 sec.
Lower back stretch with rotation
1
Level: 1
17 sec.
Y Stretch
1
Level: 1
9 sec.
Hammock - Dolphin
1
Level: 1
6
Golf
1
Level: 2
7
M Stretch
1
Level: 1
9 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
9
Rotation 2
1
Level: 2
9
Wall Slide (stand facing away from the anchor point)
1
Level: 1
9
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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