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213
Workout

Crossfit balance

~1 h. 13 min.
~876 kcal
⁉️ Comments

"Crossfit balance" is a set of exercises aimed at developing balance, coordination and strength. Includes strength and gymnastics exercises, as well as balance exercises. This training allows you to improve body stability, strengthen stabilizer muscles and diversify the training process.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Rotation 1
1
Level: 1
8
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Sumo squat
1
Level: 1
10
Main exercises
Round 1
Spider-Man (single leg )
7
Level: 2
8
Quadroped
5
Level: 2
10
Back extension
7
Level: 4
10
Forearm flexion (single arm single leg )
7
Level: 1
6
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
4
A - Abduction (reverse grip)
8
Level: 3
10
Side lunge leg in the hinge
5
Level: 2
12
Side lunge
5
Level: 1
12
Round 2
Spider-Man (single leg )
7
Level: 2
8
Quadroped
5
Level: 2
10
Back extension
7
Level: 4
10
Forearm flexion (single arm single leg )
7
Level: 1
6
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
4
A - Abduction (reverse grip)
8
Level: 3
10
Side lunge leg in the hinge
5
Level: 2
12
Side lunge
5
Level: 1
12
Round 3
Spider-Man (single leg )
7
Level: 2
8
Quadroped
5
Level: 2
10
Back extension
7
Level: 4
10
Forearm flexion (single arm single leg )
7
Level: 1
6
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
4
A - Abduction (reverse grip)
8
Level: 3
10
Side lunge leg in the hinge
5
Level: 2
12
Side lunge
5
Level: 1
12
Round 4
Spider-Man (single leg )
7
Level: 2
8
Quadroped
5
Level: 2
10
Back extension
7
Level: 4
10
Forearm flexion (single arm single leg )
7
Level: 1
6
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
4
A - Abduction (reverse grip)
8
Level: 3
10
Side lunge leg in the hinge
5
Level: 2
12
Side lunge
5
Level: 1
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

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