129
Workout

Round-robin training for wrestlers 1

~44 min.
~528 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
Pull squat
7
Level: 2
12
Torso rotation with squat (from side ot side)
8
Level: 1
12
Chain triceps extension reverse grip
4
Level: 2
12
Press - T Adduction
3
Level: 1
6
Bar muscle up
5
Level: 1
10
Pike (sideways with rotation)
8
Level: 3
R1
8
Pike (sideways with rotation)
8
Level: 3
R2
8
Pull squat
7
Level: 2
12
Torso rotation with squat (from side ot side)
8
Level: 1
12
Chain triceps extension reverse grip
4
Level: 2
12
Press - T Adduction
3
Level: 1
6
Bar muscle up
5
Level: 1
10
Pike (sideways with rotation)
8
Level: 3
R1
8
Pike (sideways with rotation)
8
Level: 3
R2
8
Pull squat
7
Level: 2
12
Torso rotation with squat (from side ot side)
8
Level: 1
12
Chain triceps extension reverse grip
4
Level: 2
12
Press - T Adduction
3
Level: 1
6
Bar muscle up
5
Level: 1
10
Pike (sideways with rotation)
8
Level: 3
R1
8
Pike (sideways with rotation)
8
Level: 3
R2
8