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Workout

Attack technique

~1 h. 8 min.
~816 kcal
Male
⁉️ Comments

"Attack technique": This functional loop workout focuses on developing speed, strength and coordination during offensive techniques. The exercises will be aimed at improving attack technique and increasing the fighter’s reaction speed.

Warm up
Y Stretch
1
Level: 1
9 sec.
Golf
1
Level: 1
7
Single leg hip hinge
1
Level: 2
6
Main exercises
Round 1
Single arm pull with rotation (single leg )
12
Level: 2
9
Reverse plank leg abduction (alternating)
8
Level: 1
12
Swimmer start
10
Level: 3
12
Archer press
8
Level: 3
12
Side Crunch
10
Level: 4
9
High pull (single arm - single leg )
6
Level: 1
9
Y adduction
9
Level: 3
12
Spider-Man
9
Level: 3
12
Round 2
Single arm pull with rotation (single leg )
12
Level: 2
9
Reverse plank leg abduction (alternating)
8
Level: 1
12
Swimmer start
10
Level: 3
12
Archer press
8
Level: 3
12
Side Crunch
10
Level: 4
9
High pull (single arm - single leg )
6
Level: 1
9
Y adduction
9
Level: 3
12
Spider-Man
9
Level: 3
12
Round 3
Single arm pull with rotation (single leg )
12
Level: 2
9
Reverse plank leg abduction (alternating)
8
Level: 1
12
Swimmer start
10
Level: 3
12
Archer press
8
Level: 3
12
Side Crunch
10
Level: 4
9
High pull (single arm - single leg )
6
Level: 1
9
Y adduction
9
Level: 3
12
Spider-Man
9
Level: 3
12
Round 4
Single arm pull with rotation (single leg )
12
Level: 2
9
Reverse plank leg abduction (alternating)
8
Level: 1
12
Swimmer start
10
Level: 3
12
Archer press
8
Level: 3
12
Side Crunch
10
Level: 4
9
High pull (single arm - single leg )
6
Level: 1
9
Y adduction
9
Level: 3
12
Spider-Man
9
Level: 3
12
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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