124
Workout

Functional training for wrestlers

~48 min.
~576 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
Fly Squat
7
Level: 2
30 sec.
Squat - I abduction
9
Level: 3
40 sec.
Tilted march
8
Level: 3
50 sec.
Burpee
7
Level: 2
60 sec.
Fly Squat
7
Level: 2
30 sec.
Squat - I abduction
9
Level: 3
40 sec.
Tilted march
8
Level: 3
50 sec.
Burpee
7
Level: 2
60 sec.
Fly Squat
7
Level: 2
30 sec.
Squat - I abduction
9
Level: 3
40 sec.
Tilted march
8
Level: 3
50 sec.
Burpee
7
Level: 2
60 sec.
Fly Squat
7
Level: 2
30 sec.
Squat - I abduction
9
Level: 3
40 sec.
Tilted march
8
Level: 3
50 sec.
Burpee
7
Level: 2
60 sec.