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161
Workout

Quick response

~57 min.
~684 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
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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