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261
Workout

Steal the ball

~43 min.
~516 kcal
⁉️ Comments

"Steal the ball": This exercise program is aimed at strengthening and developing muscle tone without unnecessary stress. It includes a variety of exercises aimed at developing all muscle groups of the body, including legs, buttocks, core, back, shoulders and arms.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Golf
1
Level: 1
6
Widmill
1
Level: 1
10 sec.
Forward lunge
1
Level: 1
15 sec.
W extension
1
Level: 1
8
Main exercises
Squat - I abduction
9
Level: 3
R1
10
Squat - I abduction
9
Level: 3
R2
10
Squat - I abduction
9
Level: 3
R3
10
Squat - I abduction
9
Level: 3
R4
10
Y abduction - Forearm flexion - Low pull
8
Level: 3
R1
4
Y abduction - Forearm flexion - Low pull
8
Level: 3
R2
4
Y abduction - Forearm flexion - Low pull
8
Level: 3
R3
4
Y abduction - Forearm flexion - Low pull
8
Level: 3
R4
4
Burpee
7
Level: 2
R1
8
Burpee
7
Level: 2
R2
8
Burpee
7
Level: 2
R3
8
Burpee
7
Level: 2
R4
8
Narrow grip pushups in plank
8
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R2
10
Narrow grip pushups in plank
8
Level: 3
R3
10
Narrow grip pushups in plank
8
Level: 3
R4
10
Medium pull - slide Y
9
Level: 2
R1
6
Medium pull - slide Y
9
Level: 2
R2
6
Medium pull - slide Y
9
Level: 2
R3
6
Medium pull - slide Y
9
Level: 2
R4
6
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Back extension
5
Level: 3
R3
10
Back extension
5
Level: 3
R4
10
Low pull - slide 1
9
Level: 2
R1
6
Low pull - slide 1
9
Level: 2
R2
6
Low pull - slide 1
9
Level: 2
R3
6
Low pull - slide 1
9
Level: 2
R4
6
High pull - slide I
9
Level: 2
R1
6
High pull - slide I
9
Level: 2
R2
6
High pull - slide I
9
Level: 2
R3
6
High pull - slide I
9
Level: 2
R4
6
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
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.
Forward fold
1
Level: 7
10 sec.

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