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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.
Lunges L
1
Level: 1
6
Sumo squat
1
Level: 1
10
Dolphin
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
Main exercises
Round 1
A - Abduction
7
Level: 3
10
Side Crunch
9
Level: 4
8
Backward Lunge
9
Level: 7
10
Y-T-I adduction
8
Level: 3
4
Pistol - cross lunge single arm
8
Level: 2
6
Backward lunge single arm
7
Level: 5
12
Swimmer start
7
Level: 2
10
Round 2
A - Abduction
7
Level: 3
10
Side Crunch
9
Level: 4
8
Backward Lunge
9
Level: 7
10
Y-T-I adduction
8
Level: 3
4
Pistol - cross lunge single arm
8
Level: 2
6
Backward lunge single arm
7
Level: 5
12
Swimmer start
7
Level: 2
10
Round 3
A - Abduction
7
Level: 3
10
Side Crunch
9
Level: 4
8
Backward Lunge
9
Level: 7
10
Y-T-I adduction
8
Level: 3
4
Pistol - cross lunge single arm
8
Level: 2
6
Backward lunge single arm
7
Level: 5
12
Swimmer start
7
Level: 2
10
Round 4
A - Abduction
7
Level: 3
10
Side Crunch
9
Level: 4
8
Backward Lunge
9
Level: 7
10
Y-T-I adduction
8
Level: 3
4
Pistol - cross lunge single arm
8
Level: 2
6
Backward lunge single arm
7
Level: 5
12
Swimmer start
7
Level: 2
10
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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