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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
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

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