99
Workout

Round-robin training for wrestlers 2

~47 min.
~564 kcal
Warm Up
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
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.
Side lunge stretch
1
Level: 1
30 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
15 sec.
Widmill
1
Level: 1
S2
5
Main exercises
Rotation 2
1
Level: 2
30 sec.
Hip drop
3
Level: 3
R1
30 sec.
Hip drop
3
Level: 3
R2
30 sec.
Split squat (single arm)
6
Level: 2
R1
30 sec.
Split squat (single arm)
6
Level: 2
R2
30 sec.
Pull with hip rotation
7
Level: 2
30 sec.
Crunch
7
Level: 2
30 sec.
Rotation 2
1
Level: 2
30 sec.
Hip drop
3
Level: 3
R1
30 sec.
Hip drop
3
Level: 3
R2
30 sec.
Split squat (single arm)
6
Level: 2
R1
30 sec.
Split squat (single arm)
6
Level: 2
R2
30 sec.
Pull with hip rotation
7
Level: 2
30 sec.
Crunch
7
Level: 2
30 sec.
Rotation 2
1
Level: 2
30 sec.
Hip drop
3
Level: 3
R1
30 sec.
Hip drop
3
Level: 3
R2
30 sec.
Split squat (single arm)
6
Level: 2
R1
30 sec.
Split squat (single arm)
6
Level: 2
R2
30 sec.
Pull with hip rotation
7
Level: 2
30 sec.
Crunch
7
Level: 2
30 sec.