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109
Workout

Improved coordination

~45 min.
~540 kcal
⁉️ Comments

"Improved coordination": This functional loop workout is specifically designed to improve coordination in swimmers. Includes exercises aimed at coordinating the work of various muscle groups, which helps improve swimming technique, accuracy of movements and overall performance in the water.

Warm up
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
5
Single leg hip hinge
1
Level: 1
5
M Stretch
1
Level: 1
8 sec.
Hero pose
1
Level: 1
15 sec.
Main exercises
Round 1
Forearm extension (single arm)
3
Level: 1
8
Push-ups - Mountain climber
6
Level: 1
6
Lunge with rotation
6
Level: 2
5
T - Abduction
7
Level: 3
10
Hip and lower leg flexion (alternating)
4
Level: 2
8
Round 2
Forearm extension (single arm)
3
Level: 1
8
Push-ups - Mountain climber
6
Level: 1
6
Lunge with rotation
6
Level: 2
5
T - Abduction
7
Level: 3
10
Hip and lower leg flexion (alternating)
4
Level: 2
8
Round 3
Forearm extension (single arm)
3
Level: 1
8
Push-ups - Mountain climber
6
Level: 1
6
Lunge with rotation
6
Level: 2
5
T - Abduction
7
Level: 3
10
Hip and lower leg flexion (alternating)
4
Level: 2
8
Round 4
Forearm extension (single arm)
3
Level: 1
8
Push-ups - Mountain climber
6
Level: 1
6
Lunge with rotation
6
Level: 2
5
T - Abduction
7
Level: 3
10
Hip and lower leg flexion (alternating)
4
Level: 2
8
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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