96
Workout

Strength training for wrestlers 2

~36 min.
~432 kcal
Warm Up
Embryo
1
Level: 1
15 sec.
Long Torso Twist Stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
10
Lunges L
1
Level: 1
8
Rotation 1
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
Wall Slide (stand facing away from the anchor point)
1
Level: 1
14 sec.
Main exercises
Low pull
2
Level: 2
R1
10
Low pull
2
Level: 2
R2
10
Low pull
2
Level: 2
R3
10
Low pull
2
Level: 2
R4
10
Back extension
7
Level: 4
R1
8
Back extension
7
Level: 4
R2
8
Back extension
7
Level: 4
R3
8
Back extension
7
Level: 4
R4
8
I - Abduction
6
Level: 2
R1
10
I - Abduction
6
Level: 2
R2
10
I - Abduction
6
Level: 2
R3
10
I - Abduction
6
Level: 2
R4
10
L pull
1
Level: 1
R1
15
L pull
1
Level: 1
R2
15
L pull
1
Level: 1
R3
15
L pull
1
Level: 1
R4
15
High pull
2
Level: 2
R1
12
High pull
2
Level: 2
R2
12
High pull
2
Level: 2
R3
12
High pull
2
Level: 2
R4
12
Y - Abduction
6
Level: 2
R1
12
Y - Abduction
6
Level: 2
R2
12
Y - Abduction
6
Level: 2
R3
12
Y - Abduction
6
Level: 2
R4
12