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188
Workout

Strengthen your back and core muscles for effective throwing

~54 min.
~648 kcal
Male
⁉️ Comments

"Strengthen your back and core muscles for effective throwing": This functional loop workout specifically targets your back and core muscles, which are important for throwing effectively and maintaining a stable fighting position. Includes exercises aimed at strengthening and stabilizing the muscles of the back and core.

Warm up
Forward lunge
1
Level: 1
17 sec.
Hammock - Dolphin
1
Level: 2
6
Side lunge stretch
1
Level: 1
17 sec.
M Stretch
1
Level: 1
9 sec.
Main exercises
Round 1
I - Abduction
7
Level: 2
12
Low pull - Triceps
9
Level: 2
7
I slide
10
Level: 2
9
Push ups side crunch
9
Level: 3
7
Y abduction - Forearm flexion - Low pull
7
Level: 2
5
T slide
10
Level: 2
9
Round 2
I - Abduction
7
Level: 2
12
Low pull - Triceps
9
Level: 2
7
I slide
10
Level: 2
9
Push ups side crunch
9
Level: 3
7
Y abduction - Forearm flexion - Low pull
7
Level: 2
5
T slide
10
Level: 2
9
Round 3
I - Abduction
7
Level: 2
12
Low pull - Triceps
9
Level: 2
7
I slide
10
Level: 2
9
Push ups side crunch
9
Level: 3
7
Y abduction - Forearm flexion - Low pull
7
Level: 2
5
T slide
10
Level: 2
9
Round 4
I - Abduction
7
Level: 2
12
Low pull - Triceps
9
Level: 2
7
I slide
10
Level: 2
9
Push ups side crunch
9
Level: 3
7
Y abduction - Forearm flexion - Low pull
7
Level: 2
5
T slide
10
Level: 2
9
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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