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122
Workout

A successful game

~34 min.
~408 kcal
Female
⁉️ Comments

"A successful game" This is strength training for all muscle groups. Strong muscles throughout the body provide better support to joints and ligaments, which helps prevent possible injuries during play or training.

Warm up
Y Stretch
1
Level: 1
8 sec.
Hammock
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Main exercises
Hinge press (bars)
5
Level: 2
R1
10
Hinge press (bars)
5
Level: 2
R2
10
Hinge press (bars)
5
Level: 2
R3
10
High pull (single arm - single leg )
5
Level: 1
R1
8
High pull (single arm - single leg )
5
Level: 1
R2
8
High pull (single arm - single leg )
5
Level: 1
R3
8
Squats (wide feet position)
5
Level: 3
R1
15
Squats (wide feet position)
5
Level: 3
R2
15
Squats (wide feet position)
5
Level: 3
R3
15
Pull with single arm with rotation and squats
7
Level: 1
R1
10
Pull with single arm with rotation and squats
7
Level: 1
R2
10
Pull with single arm with rotation and squats
7
Level: 1
R3
10
Spider-Man (single leg )
5
Level: 1
R1
8
Spider-Man (single leg )
5
Level: 1
R2
8
Spider-Man (single leg )
5
Level: 1
R3
8
Pistol
7
Level: 3
R1
10
Pistol
7
Level: 3
R2
10
Pistol
7
Level: 3
R3
10
Side lunge - backward lunge
5
Level: 1
R1
6
Side lunge - backward lunge
5
Level: 1
R2
6
Side lunge - backward lunge
5
Level: 1
R3
6
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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