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214
Workout

Developing balance and coordination in attack and defense

~1 h. 2 min.
~744 kcal
Male
⁉️ Comments

"Developing balance and coordination in attack and defense": This training is aimed at improving balance and coordination of movements during attack and defense. Includes exercises that help fighters feel confident and in control of their body in a variety of fighting situations, increasing their effectiveness in the ring or cage.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Hero pose
1
Level: 1
15 sec.
Y Stretch
1
Level: 1
8 sec.
Main exercises
Round 1
Spider-Man (single leg )
9
Level: 3
8
Pull with single arm with rotation and squats
9
Level: 3
10
Side Crunch
9
Level: 4
8
Forearm flexion (single arm single leg )
7
Level: 1
6
Lunge with rotation
7
Level: 3
5
Y abduction - Forearm flexion - Low pull
8
Level: 3
4
A - Abduction
7
Level: 3
10
PIstol - side lunge in balance single arm
7
Level: 2
6
Plank with rotation
7
Level: 3
40 sec.
Round 2
Spider-Man (single leg )
9
Level: 3
8
Pull with single arm with rotation and squats
9
Level: 3
10
Side Crunch
9
Level: 4
8
Forearm flexion (single arm single leg )
7
Level: 1
6
Lunge with rotation
7
Level: 3
5
Y abduction - Forearm flexion - Low pull
8
Level: 3
4
A - Abduction
7
Level: 3
10
PIstol - side lunge in balance single arm
7
Level: 2
6
Plank with rotation
7
Level: 3
40 sec.
Round 3
Spider-Man (single leg )
9
Level: 3
8
Pull with single arm with rotation and squats
9
Level: 3
10
Side Crunch
9
Level: 4
8
Forearm flexion (single arm single leg )
7
Level: 1
6
Lunge with rotation
7
Level: 3
5
Y abduction - Forearm flexion - Low pull
8
Level: 3
4
A - Abduction
7
Level: 3
10
PIstol - side lunge in balance single arm
7
Level: 2
6
Plank with rotation
7
Level: 3
40 sec.
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.

Comments

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