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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
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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