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108
Workout

Improved movement speed and reaction in attack

~29 min.
~348 kcal
⁉️ Comments

"Improved movement speed and reaction in attack": This drill is aimed at improving the movement speed and reaction of players in attack, which will help them penetrate the opponent's defense faster and create a threat to the enemy.

Warm up
Forward fold
1
Level: 3
13 sec.
Single leg hip hinge
1
Level: 2
7
Cossack squat in a bent-over position
1
Level: 2
13
Main exercises
Round 1
Pistol (with leg alteration)
10
Level: 4
13
Jump lunge
10
Level: 1
13
pistol - SIde lunge - cross lunge single arm
13
Level: 3
5
Pistol - Side lunge - cross lunge
12
Level: 3
5
Round 2
Pistol (with leg alteration)
10
Level: 4
13
Jump lunge
10
Level: 1
13
pistol - SIde lunge - cross lunge single arm
13
Level: 3
5
Pistol - Side lunge - cross lunge
12
Level: 3
5
Round 3
Pistol (with leg alteration)
10
Level: 4
13
Jump lunge
10
Level: 1
13
pistol - SIde lunge - cross lunge single arm
13
Level: 3
5
Pistol - Side lunge - cross lunge
12
Level: 3
5
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
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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