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83
Workout

Swimmer's physical fitness

~57 min.
~684 kcal
Female
⁉️ Comments

"Swimmer's physical fitness": This loop workout is designed for swimmers who want to maintain their fitness during a long rest period. Light exercises help maintain physical fitness and strengthen the muscular-ligamentous system.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Scapular Mobility
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
Y Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Main exercises
Round 1
Reverse plank leg abduction
4
Level: 1
12
Backward lunge
3
Level: 1
12
Horizontal forearm flexion
3
Level: 2
12
Low pull (one hand)
4
Level: 2
8
Hip and lower leg flexion (alternating)
4
Level: 2
8
Forearm flexion with reverse grip
2
Level: 1
12
Side lunge leg in the hinge
3
Level: 1
12
Round 2
Reverse plank leg abduction
4
Level: 1
12
Backward lunge
3
Level: 1
12
Horizontal forearm flexion
3
Level: 2
12
Low pull (one hand)
4
Level: 2
8
Hip and lower leg flexion (alternating)
4
Level: 2
8
Forearm flexion with reverse grip
2
Level: 1
12
Side lunge leg in the hinge
3
Level: 1
12
Round 3
Reverse plank leg abduction
4
Level: 1
12
Backward lunge
3
Level: 1
12
Horizontal forearm flexion
3
Level: 2
12
Low pull (one hand)
4
Level: 2
8
Hip and lower leg flexion (alternating)
4
Level: 2
8
Forearm flexion with reverse grip
2
Level: 1
12
Side lunge leg in the hinge
3
Level: 1
12
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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