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155
Workout

Long swim

~57 min.
~684 kcal
⁉️ Comments

"Long swim": This functional loop workout is designed for swimmers who want to strengthen and develop all muscle groups. Including a variety of strength, flexibility and endurance exercises, it provides comprehensive body development and improves overall fitness.

Warm up
T Stretch
1
Level: 1
8 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed
L extension
1
Level: 1
8
Subscription needed
Single leg hip hinge
1
Level: 1
5
Subscription needed
Main exercises
Round 1
Forearm flexion (single arm single leg )
10
Level: 2
6
Subscription needed
Reverse plank leg abduction
6
Level: 3
12
Subscription needed
Squats with external rotation
6
Level: 1
12
Subscription needed
Forearm extension (reverse grip)
4
Level: 2
12
Subscription needed
Pistol (with leg alteration)
5
Level: 1
10
Subscription needed
I - Abduction
4
Level: 1
10
Subscription needed
Squat jump (wide foot position)
9
Level: 2
15
Subscription needed
Press - I Adduction
6
Level: 2
6
Subscription needed
Round 2
Forearm flexion (single arm single leg )
10
Level: 2
6
Subscription needed
Reverse plank leg abduction
6
Level: 3
12
Subscription needed
Squats with external rotation
6
Level: 1
12
Subscription needed
Forearm extension (reverse grip)
4
Level: 2
12
Subscription needed
Pistol (with leg alteration)
5
Level: 1
10
Subscription needed
I - Abduction
4
Level: 1
10
Subscription needed
Squat jump (wide foot position)
9
Level: 2
15
Subscription needed
Press - I Adduction
6
Level: 2
6
Subscription needed
Round 3
Forearm flexion (single arm single leg )
10
Level: 2
6
Subscription needed
Reverse plank leg abduction
6
Level: 3
12
Subscription needed
Squats with external rotation
6
Level: 1
12
Subscription needed
Forearm extension (reverse grip)
4
Level: 2
12
Subscription needed
Pistol (with leg alteration)
5
Level: 1
10
Subscription needed
I - Abduction
4
Level: 1
10
Subscription needed
Squat jump (wide foot position)
9
Level: 2
15
Subscription needed
Press - I Adduction
6
Level: 2
6
Subscription needed
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed

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