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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
Massage
1
Level: 1
8
Forward fold
1
Level: 1
10 sec.
Lower back stretch
1
Level: 1
10 sec.
Single leg hip hinge
1
Level: 1
5
Main exercises
Round 1
Medium pull (single arm - single leg )
5
Level: 1
8
A - Abduction
7
Level: 3
10
Split Jump
8
Level: 1
15
Push-ups - Mountain climber
8
Level: 2
6
Y-T-I adduction
8
Level: 3
4
Sprint start (alternating)
9
Level: 4
10
Backward lunge single arm
7
Level: 5
12
Round 2
Medium pull (single arm - single leg )
5
Level: 1
8
A - Abduction
7
Level: 3
10
Split Jump
8
Level: 1
15
Push-ups - Mountain climber
8
Level: 2
6
Y-T-I adduction
8
Level: 3
4
Sprint start (alternating)
9
Level: 4
10
Backward lunge single arm
7
Level: 5
12
Round 3
Medium pull (single arm - single leg )
5
Level: 1
8
A - Abduction
7
Level: 3
10
Split Jump
8
Level: 1
15
Push-ups - Mountain climber
8
Level: 2
6
Y-T-I adduction
8
Level: 3
4
Sprint start (alternating)
9
Level: 4
10
Backward lunge single arm
7
Level: 5
12
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

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