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179
Workout

Triple-double

~1 h. 6 min.
~792 kcal
⁉️ Comments

"Triple-double": This is a training program designed to strengthen and develop the muscles of the body without causing unnecessary stress. This workout covers various muscle groups and helps improve strength, endurance and flexibility of the body.

Warm up
Shoulder rotation
1
Level: 1
9 sec.
Subscription needed
Latissimus stretch
1
Level: 1
17 sec.
Subscription needed
Single leg hip hinge
1
Level: 1
6
Subscription needed
W extension
1
Level: 1
9
L extension
1
Level: 1
9
Subscription needed
Main exercises
Round 1
Press - L Adduction
5
Level: 1
7
Subscription needed
Pull squat
8
Level: 2
14
Subscription needed
Balanced Side Lunge
7
Level: 2
14
Subscription needed
Butterfly - Squat
9
Level: 3
12
Subscription needed
Square on arms
5
Level: 1
12
Subscription needed
Hip and lower leg flexion (single leg)
8
Level: 1
7
Subscription needed
Exit to plank
8
Level: 3
14
Subscription needed
Reverse plank leg abduction (alternating)
9
Level: 2
12
Subscription needed
Back extension
8
Level: 4
12
Subscription needed
Round 2
Press - L Adduction
5
Level: 1
7
Subscription needed
Pull squat
8
Level: 2
14
Subscription needed
Balanced Side Lunge
7
Level: 2
14
Subscription needed
Butterfly - Squat
9
Level: 3
12
Subscription needed
Square on arms
5
Level: 1
12
Subscription needed
Hip and lower leg flexion (single leg)
8
Level: 1
7
Subscription needed
Exit to plank
8
Level: 3
14
Subscription needed
Reverse plank leg abduction (alternating)
9
Level: 2
12
Subscription needed
Back extension
8
Level: 4
12
Subscription needed
Round 3
Press - L Adduction
5
Level: 1
7
Subscription needed
Pull squat
8
Level: 2
14
Subscription needed
Balanced Side Lunge
7
Level: 2
14
Subscription needed
Butterfly - Squat
9
Level: 3
12
Subscription needed
Square on arms
5
Level: 1
12
Subscription needed
Hip and lower leg flexion (single leg)
8
Level: 1
7
Subscription needed
Exit to plank
8
Level: 3
14
Subscription needed
Reverse plank leg abduction (alternating)
9
Level: 2
12
Subscription needed
Back extension
8
Level: 4
12
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
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
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.
Subscription needed

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