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125
Workout

Become a champion

~43 min.
~516 kcal
Female
⁉️ Comments

"Become a champion": This loop workout includes a set of exercises aimed at developing all aspects of the game: strength, speed, technique, endurance and mental preparation. A varied workout of the muscles of the whole body helps develop coordination and balance, which is important for accurate and controlled shots during matches.

Warm up
Widmill
1
Level: 1
12 sec.
Golf
1
Level: 2
7
Cossack squat in a bent-over position
1
Level: 1
12
Lunges L
1
Level: 1
7
Forward fold
1
Level: 1
12 sec.
Main exercises
Round 1
Press - T Adduction
8
Level: 3
7
Low pull - slide Y
8
Level: 1
7
Pistol - Side lunge - cross lunge
8
Level: 2
5
High pull - Triceps
8
Level: 1
7
Butterfly - Squat
8
Level: 2
14
Reverse plank hinch
7
Level: 2
9
Overhead Forearm extension
6
Level: 2
14
Medium pull - slide T
8
Level: 1
7
Squat single arm (wide foot position)
8
Level: 3
17
Round 2
Press - T Adduction
8
Level: 3
7
Low pull - slide Y
8
Level: 1
7
Pistol - Side lunge - cross lunge
8
Level: 2
5
High pull - Triceps
8
Level: 1
7
Butterfly - Squat
8
Level: 2
14
Reverse plank hinch
7
Level: 2
9
Overhead Forearm extension
6
Level: 2
14
Medium pull - slide T
8
Level: 1
7
Squat single arm (wide foot position)
8
Level: 3
17
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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