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225
Workout

Amphibian Man

~1 h. 14 min.
~888 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
Subscription needed
Lunges L
1
Level: 1
6
Subscription needed
Cossack squat in a bent-over position
1
Level: 2
10
Subscription needed
Shoulder rotation
1
Level: 1
8 sec.
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed
Main exercises
Low pull - slide Y
9
Level: 2
6
Subscription needed
Fly Deep Squat
7
Level: 2
12
Subscription needed
Press
6
Level: 3
12
Subscription needed
Low pull
7
Level: 4
12
Subscription needed
Spider-Man (single leg )
9
Level: 3
8
Subscription needed
Overhead squats
7
Level: 2
12
Subscription needed
Press - Y Adduction
6
Level: 2
6
Subscription needed
Y - Abduction
4
Level: 1
10
Subscription needed
Low pull - slide Y
9
Level: 2
6
Subscription needed
Fly Deep Squat
7
Level: 2
12
Subscription needed
Press
6
Level: 3
12
Subscription needed
Low pull
7
Level: 4
12
Subscription needed
Spider-Man (single leg )
9
Level: 3
8
Subscription needed
Overhead squats
7
Level: 2
12
Subscription needed
Press - Y Adduction
6
Level: 2
6
Subscription needed
Y - Abduction
4
Level: 1
10
Subscription needed
Low pull - slide Y
9
Level: 2
6
Subscription needed
Fly Deep Squat
7
Level: 2
12
Subscription needed
Press
6
Level: 3
12
Subscription needed
Low pull
7
Level: 4
12
Subscription needed
Spider-Man (single leg )
9
Level: 3
8
Subscription needed
Overhead squats
7
Level: 2
12
Subscription needed
Press - Y Adduction
6
Level: 2
6
Subscription needed
Y - Abduction
4
Level: 1
10
Subscription needed
Low pull - slide Y
9
Level: 2
6
Subscription needed
Fly Deep Squat
7
Level: 2
12
Subscription needed
Press
6
Level: 3
12
Subscription needed
Low pull
7
Level: 4
12
Subscription needed
Spider-Man (single leg )
9
Level: 3
8
Subscription needed
Overhead squats
7
Level: 2
12
Subscription needed
Press - Y Adduction
6
Level: 2
6
Subscription needed
Y - Abduction
4
Level: 1
10
Subscription needed

Comments

Available after payment