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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.
Subscription needed
Archerpose
1
Level: 1
5
Subscription needed
Single leg hip hinge
1
Level: 1
5
Subscription needed
M Stretch
1
Level: 1
8 sec.
Subscription needed
Hero pose
1
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Forearm extension (single arm)
3
Level: 1
8
Subscription needed
Push-ups - Mountain climber
6
Level: 1
6
Subscription needed
Lunge with rotation
6
Level: 2
5
Subscription needed
T - Abduction
7
Level: 3
10
Subscription needed
Hip and lower leg flexion (alternating)
4
Level: 2
8
Subscription needed
Round 2
Forearm extension (single arm)
3
Level: 1
8
Subscription needed
Push-ups - Mountain climber
6
Level: 1
6
Subscription needed
Lunge with rotation
6
Level: 2
5
Subscription needed
T - Abduction
7
Level: 3
10
Subscription needed
Hip and lower leg flexion (alternating)
4
Level: 2
8
Subscription needed
Round 3
Forearm extension (single arm)
3
Level: 1
8
Subscription needed
Push-ups - Mountain climber
6
Level: 1
6
Subscription needed
Lunge with rotation
6
Level: 2
5
Subscription needed
T - Abduction
7
Level: 3
10
Subscription needed
Hip and lower leg flexion (alternating)
4
Level: 2
8
Subscription needed
Round 4
Forearm extension (single arm)
3
Level: 1
8
Subscription needed
Push-ups - Mountain climber
6
Level: 1
6
Subscription needed
Lunge with rotation
6
Level: 2
5
Subscription needed
T - Abduction
7
Level: 3
10
Subscription needed
Hip and lower leg flexion (alternating)
4
Level: 2
8
Subscription needed
Cool down
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

Comments

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