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200
Workout

Central striker

~1 h.
~720 kcal
Male
⁉️ Comments

"Central striker" This circuit training is aimed at developing the main muscle groups and endurance of the athlete. This sport requires maximum endurance. Especially at the end of the match, when there is very little time left and you need to gather all your strength to defend your goal or score the decisive goal.

Warm up
M Stretch
1
Level: 1
9 sec.
Subscription needed
T Spine Rotation
1
Level: 1
6
Subscription needed
Cross-legged incline
1
Level: 1
17 sec.
Subscription needed
Hammock
1
Level: 1
9
Subscription needed
Forward fold
1
Level: 1
12 sec.
Subscription needed
Main exercises
Round 1
Spider-Man
9
Level: 3
12
Subscription needed
Press - Y Adduction
9
Level: 3
7
Subscription needed
Front jump squats
10
Level: 3
17
Subscription needed
Lunge with rotation
6
Level: 1
6
Subscription needed
Pull with single arm with rotation and squats
10
Level: 3
12
Subscription needed
Round 2
Spider-Man
9
Level: 3
12
Subscription needed
Press - Y Adduction
9
Level: 3
7
Subscription needed
Front jump squats
10
Level: 3
17
Subscription needed
Lunge with rotation
6
Level: 1
6
Subscription needed
Pull with single arm with rotation and squats
10
Level: 3
12
Subscription needed
Round 3
Spider-Man
9
Level: 3
12
Subscription needed
Press - Y Adduction
9
Level: 3
7
Subscription needed
Front jump squats
10
Level: 3
17
Subscription needed
Lunge with rotation
6
Level: 1
6
Subscription needed
Pull with single arm with rotation and squats
10
Level: 3
12
Subscription needed
Round 4
Spider-Man
9
Level: 3
12
Subscription needed
Press - Y Adduction
9
Level: 3
7
Subscription needed
Front jump squats
10
Level: 3
17
Subscription needed
Lunge with rotation
6
Level: 1
6
Subscription needed
Pull with single arm with rotation and squats
10
Level: 3
12
Subscription needed
Round 5
Spider-Man
9
Level: 3
12
Subscription needed
Press - Y Adduction
9
Level: 3
7
Subscription needed
Front jump squats
10
Level: 3
17
Subscription needed
Lunge with rotation
6
Level: 1
6
Subscription needed
Pull with single arm with rotation and squats
10
Level: 3
12
Subscription needed
Cool down
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
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
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

Comments

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