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177
Workout

Improved movement and reaction speed

~48 min.
~576 kcal
⁉️ Comments

"Improved movement and reaction speed": This drill develops the movement speed and reactions of players on the field, which will allow them to move, attack and defend faster.

Warm up
T Stretch
1
Level: 1
8 sec.
Hammock
1
Level: 1
8
Hero pose
1
Level: 1
15 sec.
Forward fold
1
Level: 1
10 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
15 sec.
Main exercises
Round 1
Explosive push ups
9
Level: 1
6
Balanced Side Lunge
8
Level: 3
12
Backward lunge single arm
8
Level: 6
10
Side lunge leg in the hinge
9
Level: 4
12
Balanced side lunge single arm
9
Level: 3
12
Round 2
Explosive push ups
9
Level: 1
6
Balanced Side Lunge
8
Level: 3
12
Backward lunge single arm
8
Level: 6
10
Side lunge leg in the hinge
9
Level: 4
12
Balanced side lunge single arm
9
Level: 3
12
Round 3
Explosive push ups
9
Level: 1
6
Balanced Side Lunge
8
Level: 3
12
Backward lunge single arm
8
Level: 6
10
Side lunge leg in the hinge
9
Level: 4
12
Balanced side lunge single arm
9
Level: 3
12
Round 4
Explosive push ups
9
Level: 1
6
Balanced Side Lunge
8
Level: 3
12
Backward lunge single arm
8
Level: 6
10
Side lunge leg in the hinge
9
Level: 4
12
Balanced side lunge single arm
9
Level: 3
12
Cool down
Massage
1
Level: 1
8
Rotation 1
1
Level: 1
8
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 1
10 sec.

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