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163
Workout

Interception

~1 h. 11 min.
~852 kcal
Male
⁉️ Comments

“Interception” This workout is aimed at developing the muscles of the chest, triceps, abs and leg muscles. General physical activity strengthens the muscular corset and develops the overall endurance of the athlete.

Warm up
Y Stretch
1
Level: 1
9 sec.
Lower back stretch with rotation
1
Level: 1
17 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
9
Main exercises
Round 1
Press
7
Level: 3
14
Plank
5
Level: 4
46 sec.
Sprint start (alternating)
7
Level: 2
12
Narrow press
8
Level: 3
12
Swimmer start
6
Level: 1
12
Forearm extension (single arm)
6
Level: 2
9
Sprinter start
8
Level: 2
12
Round 2
Press
7
Level: 3
14
Plank
5
Level: 4
46 sec.
Sprint start (alternating)
7
Level: 2
12
Narrow press
8
Level: 3
12
Swimmer start
6
Level: 1
12
Forearm extension (single arm)
6
Level: 2
9
Sprinter start
8
Level: 2
12
Round 3
Press
7
Level: 3
14
Plank
5
Level: 4
46 sec.
Sprint start (alternating)
7
Level: 2
12
Narrow press
8
Level: 3
12
Swimmer start
6
Level: 1
12
Forearm extension (single arm)
6
Level: 2
9
Sprinter start
8
Level: 2
12
Round 4
Press
7
Level: 3
14
Plank
5
Level: 4
46 sec.
Sprint start (alternating)
7
Level: 2
12
Narrow press
8
Level: 3
12
Swimmer start
6
Level: 1
12
Forearm extension (single arm)
6
Level: 2
9
Sprinter start
8
Level: 2
12
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
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.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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