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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.
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
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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