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179
Workout

Tactical training

~38 min.
~456 kcal
Male
⁉️ Comments

"Tactical training": Training aimed at developing strength and endurance in the upper and lower body. Includes performing strength exercises in approaches using loops.

Warm up
Posterior deltoid stretch
1
Level: 1
17 sec.
Forward fold
1
Level: 1
12 sec.
Sumo squat
1
Level: 2
12
Main exercises
Archer pull
8
Level: 3
R1
12
Archer pull
8
Level: 3
R2
12
Archer pull
8
Level: 3
R3
12
Archer pull
8
Level: 3
R4
12
Push ups side crunch
12
Level: 5
R1
7
Push ups side crunch
12
Level: 5
R2
7
Push ups side crunch
12
Level: 5
R3
7
Push ups side crunch
12
Level: 5
R4
7
Side lunge
6
Level: 1
R1
14
Side lunge
6
Level: 1
R2
14
Side lunge
6
Level: 1
R3
14
Side lunge
6
Level: 1
R4
14
Butterfly
8
Level: 3
R1
12
Butterfly
8
Level: 3
R2
12
Butterfly
8
Level: 3
R3
12
Butterfly
8
Level: 3
R4
12
Reverse plank leg abduction (alternating)
9
Level: 2
R1
12
Reverse plank leg abduction (alternating)
9
Level: 2
R2
12
Reverse plank leg abduction (alternating)
9
Level: 2
R3
12
Reverse plank leg abduction (alternating)
9
Level: 2
R4
12
Sprinter start
8
Level: 2
R1
12
Sprinter start
8
Level: 2
R2
12
Sprinter start
8
Level: 2
R3
12
Sprinter start
8
Level: 2
R4
12
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
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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