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94
Workout

Overcoming boundaries

~1 h. 2 min.
~744 kcal
Female
⁉️ Comments

“Overcoming boundaries” this workout consists of three exercises, they are aimed at developing strength, endurance and coordination of the muscles of the whole body. This training uses elements of statics, exercises supporting one leg, and working out the upper shoulder girdle.

Warm up
Shoulder rotation
1
Level: 1
9 sec.
Short extension
1
Level: 1
9
Standing quadriceps stretch (single leg)
1
Level: 1
17 sec.
Biceps stretch
1
Level: 1
9 sec.
Cossack squat in a bent-over position
1
Level: 1
12
Single leg hip hinge
1
Level: 1
6
Main exercises
Round 1
I - Abduction
5
Level: 1
12
Exit to plank
3
Level: 1
14
Balanced Side Lunge
5
Level: 1
14
Round 2
I - Abduction
5
Level: 1
12
Exit to plank
3
Level: 1
14
Balanced Side Lunge
5
Level: 1
14
Round 3
I - Abduction
5
Level: 1
12
Exit to plank
3
Level: 1
14
Balanced Side Lunge
5
Level: 1
14
Round 4
I - Abduction
5
Level: 1
12
Exit to plank
3
Level: 1
14
Balanced Side Lunge
5
Level: 1
14
Round 5
I - Abduction
5
Level: 1
12
Exit to plank
3
Level: 1
14
Balanced Side Lunge
5
Level: 1
14
Round 6
I - Abduction
5
Level: 1
12
Exit to plank
3
Level: 1
14
Balanced Side Lunge
5
Level: 1
14
Round 7
I - Abduction
5
Level: 1
12
Exit to plank
3
Level: 1
14
Balanced Side Lunge
5
Level: 1
14
Round 8
I - Abduction
5
Level: 1
12
Exit to plank
3
Level: 1
14
Balanced Side Lunge
5
Level: 1
14
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
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.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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