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97
Workout

Attacking strike

~28 min.
~336 kcal
Female
⁉️ Comments

"Attacking strike" This workout is aimed at developing the muscles of the whole body. Working the muscles of the entire body helps increase overall strength and endurance, reduce the risk of injury during training or competition, improve the athlete's speed and agility, increase performance and achieve better results.

Warm up
L extension
1
Level: 1
8
Widmill
1
Level: 1
10 sec.
Single leg hip hinge
1
Level: 1
5
M Stretch
1
Level: 1
8 sec.
Main exercises
Chain triceps extension (side)
3
Level: 1
R1
8
Chain triceps extension (side)
3
Level: 1
R2
8
Chain triceps extension (side)
3
Level: 1
R3
8
Low pull - slide 1
7
Level: 1
R1
6
Low pull - slide 1
7
Level: 1
R2
6
Low pull - slide 1
7
Level: 1
R3
6
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
Back extension
3
Level: 2
R1
10
Back extension
3
Level: 2
R2
10
Back extension
3
Level: 2
R3
10
Archer press
7
Level: 3
R1
10
Archer press
7
Level: 3
R2
10
Archer press
7
Level: 3
R3
10
Squat - Y abduction
6
Level: 1
R1
12
Squat - Y abduction
6
Level: 1
R2
12
Squat - Y abduction
6
Level: 1
R3
12
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

Comments

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