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200
Workout

Central striker

~1 h. 6 min.
~792 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.
T Spine Rotation
1
Level: 1
6
Cross-legged incline
1
Level: 1
17 sec.
Hammock
1
Level: 1
9
Forward fold
1
Level: 1
12 sec.
Main exercises
Round 1
Spider-Man
9
Level: 3
12
Press - Y Adduction
9
Level: 3
7
Front jump squats
10
Level: 3
17
Lunge with rotation
6
Level: 1
6
Pull with single arm with rotation and squats
10
Level: 3
12
Round 2
Spider-Man
9
Level: 3
12
Press - Y Adduction
9
Level: 3
7
Front jump squats
10
Level: 3
17
Lunge with rotation
6
Level: 1
6
Pull with single arm with rotation and squats
10
Level: 3
12
Round 3
Spider-Man
9
Level: 3
12
Press - Y Adduction
9
Level: 3
7
Front jump squats
10
Level: 3
17
Lunge with rotation
6
Level: 1
6
Pull with single arm with rotation and squats
10
Level: 3
12
Round 4
Spider-Man
9
Level: 3
12
Press - Y Adduction
9
Level: 3
7
Front jump squats
10
Level: 3
17
Lunge with rotation
6
Level: 1
6
Pull with single arm with rotation and squats
10
Level: 3
12
Round 5
Spider-Man
9
Level: 3
12
Press - Y Adduction
9
Level: 3
7
Front jump squats
10
Level: 3
17
Lunge with rotation
6
Level: 1
6
Pull with single arm with rotation and squats
10
Level: 3
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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