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
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
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
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

Comments