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187
Workout

Footwork and balance

~37 min.
~444 kcal
Male
⁉️ Comments

"Footwork and balance": This workout focuses on improving coordination, balance and leg mobility, which is an important aspect for fighters of any level. Includes exercises to develop leg strength and flexibility, as well as improve balance and stability when performing fighting techniques.

Warm up
Widmill
1
Level: 1
12 sec.
Rotation 2
1
Level: 2
9
squat row 4 (middle gluteal)
1
Level: 1
17 sec.
Main exercises
Hip drop
6
Level: 5
R1
12
Hip drop
6
Level: 5
R2
12
Hip drop
6
Level: 5
R3
12
Hip drop
6
Level: 5
R4
12
Pistol - Side lunge in balance
9
Level: 3
R1
7
Pistol - Side lunge in balance
9
Level: 3
R2
7
Pistol - Side lunge in balance
9
Level: 3
R3
7
Pistol - Side lunge in balance
9
Level: 3
R4
7
Sprinter start
10
Level: 3
R1
12
Sprinter start
10
Level: 3
R2
12
Sprinter start
10
Level: 3
R3
12
Sprinter start
10
Level: 3
R4
12
Backward lunge single arm
8
Level: 5
R1
14
Backward lunge single arm
8
Level: 5
R2
14
Backward lunge single arm
8
Level: 5
R3
14
Backward lunge single arm
8
Level: 5
R4
14
Squats with external rotation
9
Level: 3
R1
14
Squats with external rotation
9
Level: 3
R2
14
Squats with external rotation
9
Level: 3
R3
14
Squats with external rotation
9
Level: 3
R4
14
side lunge - crosslunge single arm
10
Level: 2
R1
7
side lunge - crosslunge single arm
10
Level: 2
R2
7
side lunge - crosslunge single arm
10
Level: 2
R3
7
side lunge - crosslunge single arm
10
Level: 2
R4
7
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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