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225
Workout

Attacking combination

~1 h. 4 min.
~768 kcal
Male
⁉️ Comments

"Attacking combination" This training is aimed at working out all the main muscle groups. This type of training helps reduce the risk of injury and improves players' endurance and strength.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Subscription needed
Lunges L
1
Level: 1
6
Subscription needed
Sumo squat
1
Level: 1
10
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Lower leg extension
1
Level: 1
14 sec.
Subscription needed
Main exercises
Round 1
A - Abduction
7
Level: 3
10
Subscription needed
Side Crunch
9
Level: 4
8
Subscription needed
Backward Lunge
9
Level: 7
10
Subscription needed
Y-T-I adduction
8
Level: 3
4
Subscription needed
Pistol - cross lunge single arm
8
Level: 2
6
Subscription needed
Backward lunge single arm
7
Level: 5
12
Subscription needed
Swimmer start
7
Level: 2
10
Subscription needed
Round 2
A - Abduction
7
Level: 3
10
Subscription needed
Side Crunch
9
Level: 4
8
Subscription needed
Backward Lunge
9
Level: 7
10
Subscription needed
Y-T-I adduction
8
Level: 3
4
Subscription needed
Pistol - cross lunge single arm
8
Level: 2
6
Subscription needed
Backward lunge single arm
7
Level: 5
12
Subscription needed
Swimmer start
7
Level: 2
10
Subscription needed
Round 3
A - Abduction
7
Level: 3
10
Subscription needed
Side Crunch
9
Level: 4
8
Subscription needed
Backward Lunge
9
Level: 7
10
Subscription needed
Y-T-I adduction
8
Level: 3
4
Subscription needed
Pistol - cross lunge single arm
8
Level: 2
6
Subscription needed
Backward lunge single arm
7
Level: 5
12
Subscription needed
Swimmer start
7
Level: 2
10
Subscription needed
Round 4
A - Abduction
7
Level: 3
10
Subscription needed
Side Crunch
9
Level: 4
8
Subscription needed
Backward Lunge
9
Level: 7
10
Subscription needed
Y-T-I adduction
8
Level: 3
4
Subscription needed
Pistol - cross lunge single arm
8
Level: 2
6
Subscription needed
Backward lunge single arm
7
Level: 5
12
Subscription needed
Swimmer start
7
Level: 2
10
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

Comments

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