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233
Workout

Move your fins

~1 h. 5 min.
~780 kcal
⁉️ Comments

"Move your fins": This functional looping workout focuses on developing the speed and explosiveness needed for successful short-distance swimming. Includes complex and intense exercises aimed at improving the reaction and speed of movements, which helps improve the swimmer's starting and finishing skills.

Warm up
Lunges L
1
Level: 1
6
Subscription needed
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
Cross-legged incline
1
Level: 1
15 sec.
Subscription needed
Biceps stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Square on arms
8
Level: 3
10
Subscription needed
Squat jump
7
Level: 1
12
Subscription needed
Pistol - Side lunge in balance
8
Level: 3
6
Subscription needed
Sprinter start
10
Level: 4
10
Subscription needed
Pistol (with leg alteration)
7
Level: 3
10
Subscription needed
Overhead squats
7
Level: 2
12
Subscription needed
Lower leg flexion (single leg )
10
Level: 4
6
Subscription needed
Round 2
Square on arms
8
Level: 3
10
Subscription needed
Squat jump
7
Level: 1
12
Subscription needed
Pistol - Side lunge in balance
8
Level: 3
6
Subscription needed
Sprinter start
10
Level: 4
10
Subscription needed
Pistol (with leg alteration)
7
Level: 3
10
Subscription needed
Overhead squats
7
Level: 2
12
Subscription needed
Lower leg flexion (single leg )
10
Level: 4
6
Subscription needed
Round 3
Square on arms
8
Level: 3
10
Subscription needed
Squat jump
7
Level: 1
12
Subscription needed
Pistol - Side lunge in balance
8
Level: 3
6
Subscription needed
Sprinter start
10
Level: 4
10
Subscription needed
Pistol (with leg alteration)
7
Level: 3
10
Subscription needed
Overhead squats
7
Level: 2
12
Subscription needed
Lower leg flexion (single leg )
10
Level: 4
6
Subscription needed
Round 4
Square on arms
8
Level: 3
10
Subscription needed
Squat jump
7
Level: 1
12
Subscription needed
Pistol - Side lunge in balance
8
Level: 3
6
Subscription needed
Sprinter start
10
Level: 4
10
Subscription needed
Pistol (with leg alteration)
7
Level: 3
10
Subscription needed
Overhead squats
7
Level: 2
12
Subscription needed
Lower leg flexion (single leg )
10
Level: 4
6
Subscription needed
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Subscription needed
Shoulder rotation
1
Level: 1
R2
8 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
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.
Subscription needed

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