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161
Workout

Quick response

~49 min.
~588 kcal
Male
⁉️ Comments

"Quick response" This selection of different exercise formats allows you to strengthen not only the muscles, but also develop the athlete’s motor abilities. Plyometrics, complex coordination movements, and a combination of push-ups and crunches will help diversify the training process and create unusual physical activity for the athlete.

Warm up
L extension
1
Level: 1
8
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Single leg hip hinge
1
Level: 1
5
Subscription needed
Main exercises
Round 1
Medium pull (single arm - single leg )
5
Level: 1
8
Subscription needed
A - Abduction
7
Level: 3
10
Subscription needed
Split Jump
8
Level: 1
15
Subscription needed
Push-ups - Mountain climber
8
Level: 2
6
Subscription needed
Y-T-I adduction
8
Level: 3
4
Subscription needed
Sprint start (alternating)
9
Level: 4
10
Subscription needed
Backward lunge single arm
7
Level: 5
12
Subscription needed
Round 2
Medium pull (single arm - single leg )
5
Level: 1
8
Subscription needed
A - Abduction
7
Level: 3
10
Subscription needed
Split Jump
8
Level: 1
15
Subscription needed
Push-ups - Mountain climber
8
Level: 2
6
Subscription needed
Y-T-I adduction
8
Level: 3
4
Subscription needed
Sprint start (alternating)
9
Level: 4
10
Subscription needed
Backward lunge single arm
7
Level: 5
12
Subscription needed
Round 3
Medium pull (single arm - single leg )
5
Level: 1
8
Subscription needed
A - Abduction
7
Level: 3
10
Subscription needed
Split Jump
8
Level: 1
15
Subscription needed
Push-ups - Mountain climber
8
Level: 2
6
Subscription needed
Y-T-I adduction
8
Level: 3
4
Subscription needed
Sprint start (alternating)
9
Level: 4
10
Subscription needed
Backward lunge single arm
7
Level: 5
12
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
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
Sumo squat
1
Level: 2
10
Subscription needed
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.
Subscription needed

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