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164
Workout

A powerful blow

~40 min.
~480 kcal
Male
⁉️ Comments

"A powerful blow": The "Powerful Strike" training is aimed at developing the strength and speed of the strike. The exercises will be aimed at increasing the power of the blow, which will allow the fighter to deliver strong and effective blows in a fight.

Warm up
Forward fold
1
Level: 3
12 sec.
Golf
1
Level: 2
7
Main exercises
Round 1
Bar muscle up
10
Level: 3
12
Pushup on the hands in standing
12
Level: 3
7
Press - I Adduction
9
Level: 3
7
Chain triceps extension (side)
8
Level: 3
9
Push-ups - Crunch
12
Level: 4
7
I-Y-T slide
12
Level: 2
7
Round 2
Bar muscle up
10
Level: 3
12
Pushup on the hands in standing
12
Level: 3
7
Press - I Adduction
9
Level: 3
7
Chain triceps extension (side)
8
Level: 3
9
Push-ups - Crunch
12
Level: 4
7
I-Y-T slide
12
Level: 2
7
Round 3
Bar muscle up
10
Level: 3
12
Pushup on the hands in standing
12
Level: 3
7
Press - I Adduction
9
Level: 3
7
Chain triceps extension (side)
8
Level: 3
9
Push-ups - Crunch
12
Level: 4
7
I-Y-T slide
12
Level: 2
7
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

Comments

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