Sign In
Menu
138
Workout

Back Strength

~37 min.
~444 kcal
Male
⁉️ Comments

"Back Strength": This workout focuses on strengthening the back muscles, which helps the boxer maintain proper posture, improve punching power, and prevent injury.

Warm up
Widmill
1
Level: 1
10 sec.
Scapular Mobility
1
Level: 1
8
Forward fold
1
Level: 2
10 sec.
Forward lunge
1
Level: 1
15 sec.
Shoulder rotation
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Main exercises
Single arm pull with rotation
5
Level: 1
R1
10
Single arm pull with rotation
5
Level: 1
R2
10
Single arm pull with rotation
5
Level: 1
R3
10
Single arm pull with rotation
5
Level: 1
R4
10
Pull squat
7
Level: 2
R1
12
Pull squat
7
Level: 2
R2
12
Pull squat
7
Level: 2
R3
12
Pull squat
7
Level: 2
R4
12
March
4
Level: 2
R1
12
March
4
Level: 2
R2
12
March
4
Level: 2
R3
12
March
4
Level: 2
R4
12
A - Abduction (reverse grip)
6
Level: 2
R1
10
A - Abduction (reverse grip)
6
Level: 2
R2
10
A - Abduction (reverse grip)
6
Level: 2
R3
10
A - Abduction (reverse grip)
6
Level: 2
R4
10
Fly Deep Squat
7
Level: 2
R1
12
Fly Deep Squat
7
Level: 2
R2
12
Fly Deep Squat
7
Level: 2
R3
12
Fly Deep Squat
7
Level: 2
R4
12
Press - L Adduction
4
Level: 1
R1
6
Press - L Adduction
4
Level: 1
R2
6
Press - L Adduction
4
Level: 1
R3
6
Press - L Adduction
4
Level: 1
R4
6
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

Start training