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24
Workout

Training for the development of back flexibility

~51 min.
~612 kcal
⁉️ Comments

"Training for the development of back flexibility": This functional loop workout is designed to increase back flexibility and mobility in swimmers. Includes exercises aimed at stretching and strengthening the back muscles, which helps improve swimming technique and prevent back pain.

Main exercises
Round 1
Hammock - Dolphin
1
Level: 1
6
Side tilt
1
Level: 1
7
Sumo squat
1
Level: 2
12
Short extension
1
Level: 1
9
Rotation 2
1
Level: 2
9
Golf
1
Level: 1
7
Scapular Mobility
1
Level: 1
9
Latissimus stretch
1
Level: 1
17 sec.
Massage
1
Level: 1
9
Forward fold
1
Level: 7
12 sec.
Archerpose
1
Level: 1
6
Long Torso Twist Stretch
1
Level: 1
12 sec.
Round 2
Hammock - Dolphin
1
Level: 1
6
Side tilt
1
Level: 1
7
Sumo squat
1
Level: 2
12
Short extension
1
Level: 1
9
Rotation 2
1
Level: 2
9
Golf
1
Level: 1
7
Scapular Mobility
1
Level: 1
9
Latissimus stretch
1
Level: 1
17 sec.
Massage
1
Level: 1
9
Forward fold
1
Level: 7
12 sec.
Archerpose
1
Level: 1
6
Long Torso Twist Stretch
1
Level: 1
12 sec.
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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