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72
Workout

Steel Press

~28 min.
~336 kcal
⁉️ Comments

“Steel Press” This is a selection of effective exercises that develop the abdominal muscles and pump up the entire core. This workout also strengthens the chest and shoulder muscles. A strong core is the foundation for most CrossFit exercises. A muscle corset helps maintain correct posture, reduces the risk of injury and increases the efficiency of movements. Developed core muscles improve balance, coordination and strength throughout the body. Overall, a strong core is a necessary component for achieving great results in CrossFit.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Embryo
1
Level: 1
10 sec.
Hero pose
1
Level: 1
15 sec.
Forward lunge
1
Level: 1
15 sec.
Forward fold
1
Level: 3
10 sec.
Tilt
1
Level: 1
8
Main exercises
Mountain Climber
5
Level: 1
R1
12
Mountain Climber
5
Level: 1
R2
12
Mountain Climber
5
Level: 1
R3
12
Y adduction
4
Level: 1
R1
10
Y adduction
4
Level: 1
R2
10
Y adduction
4
Level: 1
R3
10
Side Crunch
5
Level: 1
R1
16
Side Crunch
5
Level: 1
R2
16
Side Crunch
5
Level: 1
R3
16
SIde plank with hip lift
4
Level: 2
R1
40 sec.
SIde plank with hip lift
4
Level: 2
R2
40 sec.
SIde plank with hip lift
4
Level: 2
R3
40 sec.
Press - Y Adduction
4
Level: 1
R1
6
Press - Y Adduction
4
Level: 1
R2
6
Press - Y Adduction
4
Level: 1
R3
6
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

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