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146
Workout

Improved strength and impact control

~36 min.
~432 kcal
Male
⁉️ Comments

"Improved strength and impact control" This workout targets the chest, shoulders and back muscles. Strengthening the upper body of soccer players is a key element of the training program to help them reach their maximum athletic potential and improve their playing skills.

Warm up
Y Stretch
1
Level: 1
8 sec.
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Main exercises
Medium pull
7
Level: 4
R1
12
Medium pull
7
Level: 4
R2
12
Medium pull
7
Level: 4
R3
12
Medium pull
7
Level: 4
R4
12
Archer press
5
Level: 2
R1
10
Archer press
5
Level: 2
R2
10
Archer press
5
Level: 2
R3
10
Archer press
5
Level: 2
R4
10
Narrow press
7
Level: 3
R1
10
Narrow press
7
Level: 3
R2
10
Narrow press
7
Level: 3
R3
10
Narrow press
7
Level: 3
R4
10
Bar muscle up
7
Level: 2
R1
10
Bar muscle up
7
Level: 2
R2
10
Bar muscle up
7
Level: 2
R3
10
Bar muscle up
7
Level: 2
R4
10
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
Y - Abduction
6
Level: 2
R3
10
Y - Abduction
6
Level: 2
R4
10
Chest press single arm
4
Level: 1
R1
10
Chest press single arm
4
Level: 1
R2
10
Chest press single arm
4
Level: 1
R3
10
Chest press single arm
4
Level: 1
R4
10
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

Comments

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