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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.
Subscription needed
Golf
1
Level: 1
7
Subscription needed
Single leg hip hinge
1
Level: 2
6
Subscription needed
Main exercises
Round 1
Single arm pull with rotation (single leg )
12
Level: 2
9
Subscription needed
Reverse plank leg abduction (alternating)
8
Level: 1
12
Subscription needed
Swimmer start
10
Level: 3
12
Subscription needed
Archer press
8
Level: 3
12
Subscription needed
Side Crunch
10
Level: 4
9
Subscription needed
High pull (single arm - single leg )
6
Level: 1
9
Subscription needed
Y adduction
9
Level: 3
12
Subscription needed
Spider-Man
9
Level: 3
12
Subscription needed
Round 2
Single arm pull with rotation (single leg )
12
Level: 2
9
Subscription needed
Reverse plank leg abduction (alternating)
8
Level: 1
12
Subscription needed
Swimmer start
10
Level: 3
12
Subscription needed
Archer press
8
Level: 3
12
Subscription needed
Side Crunch
10
Level: 4
9
Subscription needed
High pull (single arm - single leg )
6
Level: 1
9
Subscription needed
Y adduction
9
Level: 3
12
Subscription needed
Spider-Man
9
Level: 3
12
Subscription needed
Round 3
Single arm pull with rotation (single leg )
12
Level: 2
9
Subscription needed
Reverse plank leg abduction (alternating)
8
Level: 1
12
Subscription needed
Swimmer start
10
Level: 3
12
Subscription needed
Archer press
8
Level: 3
12
Subscription needed
Side Crunch
10
Level: 4
9
Subscription needed
High pull (single arm - single leg )
6
Level: 1
9
Subscription needed
Y adduction
9
Level: 3
12
Subscription needed
Spider-Man
9
Level: 3
12
Subscription needed
Round 4
Single arm pull with rotation (single leg )
12
Level: 2
9
Subscription needed
Reverse plank leg abduction (alternating)
8
Level: 1
12
Subscription needed
Swimmer start
10
Level: 3
12
Subscription needed
Archer press
8
Level: 3
12
Subscription needed
Side Crunch
10
Level: 4
9
Subscription needed
High pull (single arm - single leg )
6
Level: 1
9
Subscription needed
Y adduction
9
Level: 3
12
Subscription needed
Spider-Man
9
Level: 3
12
Subscription needed
Cool down
Massage
1
Level: 1
8
Subscription needed
Rotation 1
1
Level: 1
8
Subscription needed
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Subscription needed
Hero pose
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed

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