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201
Workout

Dolphin

~1 h. 14 min.
~888 kcal
Female
⁉️ Comments

"Dolphin": This functional loop workout is designed to strengthen and develop a swimmer's upper body muscles. Includes a series of exercises that target the chest, shoulders and back to improve stroke technique and overall performance in the pool.

Warm up
Shoulder rotation
1
Level: 1
8 sec.
Lunges L
1
Level: 1
6
Biceps stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Main exercises
Round 1
High pull
7
Level: 4
12
High pull - Squat
4
Level: 2
12
Pull squat
5
Level: 1
12
Chain triceps extension
5
Level: 3
12
High pull - slide Y
7
Level: 1
6
Back extension
8
Level: 5
10
Push ups side crunch
8
Level: 3
6
Pistol - cross lunge
5
Level: 1
6
Round 2
High pull
7
Level: 4
12
High pull - Squat
4
Level: 2
12
Pull squat
5
Level: 1
12
Chain triceps extension
5
Level: 3
12
High pull - slide Y
7
Level: 1
6
Back extension
8
Level: 5
10
Push ups side crunch
8
Level: 3
6
Pistol - cross lunge
5
Level: 1
6
Round 3
High pull
7
Level: 4
12
High pull - Squat
4
Level: 2
12
Pull squat
5
Level: 1
12
Chain triceps extension
5
Level: 3
12
High pull - slide Y
7
Level: 1
6
Back extension
8
Level: 5
10
Push ups side crunch
8
Level: 3
6
Pistol - cross lunge
5
Level: 1
6
Round 4
High pull
7
Level: 4
12
High pull - Squat
4
Level: 2
12
Pull squat
5
Level: 1
12
Chain triceps extension
5
Level: 3
12
High pull - slide Y
7
Level: 1
6
Back extension
8
Level: 5
10
Push ups side crunch
8
Level: 3
6
Pistol - cross lunge
5
Level: 1
6
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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