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109
Workout

Powerful stroke

~43 min.
~516 kcal
⁉️ Comments

"Powerful stroke": This functional loop workout focuses on strengthening key muscle groups in the upper body, including the arms, shoulders and back. It includes a variety of strength and stability exercises to improve power and coordination in the water.

Warm up
W extension
1
Level: 1
8
Rotation 2
1
Level: 2
8
Forward fold
1
Level: 1
10 sec.
Lunges L
1
Level: 1
6
Golf
1
Level: 2
6
Main exercises
Exit to plank
3
Level: 1
R1
12
Exit to plank
3
Level: 1
R2
12
Exit to plank
3
Level: 1
R3
12
Exit to plank
3
Level: 1
R4
12
High pull (single arm - single leg )
9
Level: 2
R1
8
High pull (single arm - single leg )
9
Level: 2
R2
8
High pull (single arm - single leg )
9
Level: 2
R3
8
High pull (single arm - single leg )
9
Level: 2
R4
8
Plank pushups
2
Level: 1
R1
10
Plank pushups
2
Level: 1
R2
10
Plank pushups
2
Level: 1
R3
10
Plank pushups
2
Level: 1
R4
10
Exit to the plank on the forearms
2
Level: 1
R1
12
Exit to the plank on the forearms
2
Level: 1
R2
12
Exit to the plank on the forearms
2
Level: 1
R3
12
Exit to the plank on the forearms
2
Level: 1
R4
12
High pull
1
Level: 1
R1
12
High pull
1
Level: 1
R2
12
High pull
1
Level: 1
R3
12
High pull
1
Level: 1
R4
12
T - Abduction
3
Level: 1
R1
10
T - Abduction
3
Level: 1
R2
10
T - Abduction
3
Level: 1
R3
10
T - Abduction
3
Level: 1
R4
10
Low pull
6
Level: 3
R1
12
Low pull
6
Level: 3
R2
12
Low pull
6
Level: 3
R3
12
Low pull
6
Level: 3
R4
12
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
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.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

Comments

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