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225
Workout

Amphibian Man

~1 h. 23 min.
~996 kcal
⁉️ Comments

"Amphibian Man": This functional loop workout focuses on building strength and endurance in a variety of muscle groups, including the abs, pecs, legs and back. Includes exercises aimed at strengthening and toning these areas of the body, which helps improve swimming technique and the overall performance of the swimmer.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Lunges L
1
Level: 1
6
Cossack squat in a bent-over position
1
Level: 2
10
Shoulder rotation
1
Level: 1
8 sec.
Forward fold
1
Level: 1
10 sec.
Main exercises
Round 1
Low pull - slide Y
9
Level: 2
6
Fly Deep Squat
7
Level: 2
12
Press
6
Level: 3
12
Low pull
7
Level: 4
12
Spider-Man (single leg )
9
Level: 3
8
Overhead squats
7
Level: 2
12
Press - Y Adduction
6
Level: 2
6
Y - Abduction
4
Level: 1
10
Round 2
Low pull - slide Y
9
Level: 2
6
Fly Deep Squat
7
Level: 2
12
Press
6
Level: 3
12
Low pull
7
Level: 4
12
Spider-Man (single leg )
9
Level: 3
8
Overhead squats
7
Level: 2
12
Press - Y Adduction
6
Level: 2
6
Y - Abduction
4
Level: 1
10
Round 3
Low pull - slide Y
9
Level: 2
6
Fly Deep Squat
7
Level: 2
12
Press
6
Level: 3
12
Low pull
7
Level: 4
12
Spider-Man (single leg )
9
Level: 3
8
Overhead squats
7
Level: 2
12
Press - Y Adduction
6
Level: 2
6
Y - Abduction
4
Level: 1
10
Round 4
Low pull - slide Y
9
Level: 2
6
Fly Deep Squat
7
Level: 2
12
Press
6
Level: 3
12
Low pull
7
Level: 4
12
Spider-Man (single leg )
9
Level: 3
8
Overhead squats
7
Level: 2
12
Press - Y Adduction
6
Level: 2
6
Y - Abduction
4
Level: 1
10
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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