139
Workout

Strength training for wrestlers 1

~28 min.
~336 kcal
Warm Up
Lower back stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
12
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Golf
1
Level: 2
6
W extension
1
Level: 1
8
Lunges L
1
Level: 1
6
Main exercises
T adduction
7
Level: 3
R1
8
T adduction
7
Level: 3
R2
8
T adduction
7
Level: 3
R3
8
T adduction
7
Level: 3
R4
8
Cross forearm flexion
8
Level: 3
R1
8
Cross forearm flexion
8
Level: 3
R2
8
Cross forearm flexion
8
Level: 3
R3
8
Cross forearm flexion
8
Level: 3
R4
8
Forearm extension
5
Level: 3
R1
10
Forearm extension
5
Level: 3
R2
10
Forearm extension
5
Level: 3
R3
10
Forearm flexion with single arm
6
Level: 2
R1
8
Forearm flexion with single arm
6
Level: 2
R2
8
Forearm flexion with single arm
6
Level: 2
R3
8
Forearm flexion with single arm
6
Level: 2
R4
8
Forearm flexion with single arm
6
Level: 2
R5
8
Forearm flexion with single arm
6
Level: 2
R6
8
Archer Pushups
7
Level: 3
R1
10
Archer Pushups
7
Level: 3
R2
10
Archer Pushups
7
Level: 3
R3
10
Archer Pushups
7
Level: 3
R4
10