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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.
Latissimus stretch
1
Level: 1
17 sec.
Single leg hip hinge
1
Level: 1
6
W extension
1
Level: 1
9
L extension
1
Level: 1
9
Main exercises
Round 1
Press - L Adduction
5
Level: 1
7
Pull squat
8
Level: 2
14
Balanced Side Lunge
7
Level: 2
14
Butterfly - Squat
9
Level: 3
12
Square on arms
5
Level: 1
12
Hip and lower leg flexion (single leg)
8
Level: 1
7
Exit to plank
8
Level: 3
14
Reverse plank leg abduction (alternating)
9
Level: 2
12
Back extension
8
Level: 4
12
Round 2
Press - L Adduction
5
Level: 1
7
Pull squat
8
Level: 2
14
Balanced Side Lunge
7
Level: 2
14
Butterfly - Squat
9
Level: 3
12
Square on arms
5
Level: 1
12
Hip and lower leg flexion (single leg)
8
Level: 1
7
Exit to plank
8
Level: 3
14
Reverse plank leg abduction (alternating)
9
Level: 2
12
Back extension
8
Level: 4
12
Round 3
Press - L Adduction
5
Level: 1
7
Pull squat
8
Level: 2
14
Balanced Side Lunge
7
Level: 2
14
Butterfly - Squat
9
Level: 3
12
Square on arms
5
Level: 1
12
Hip and lower leg flexion (single leg)
8
Level: 1
7
Exit to plank
8
Level: 3
14
Reverse plank leg abduction (alternating)
9
Level: 2
12
Back extension
8
Level: 4
12
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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