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191
Workout

Powerful explosion

~29 min.
~348 kcal
Female
⁉️ Comments

"Powerful explosion" is an intense workout designed to improve your speed and jumping power, as well as the development of explosive strength in the muscles of the lower extremities. Basic the principle of such training is that it includes exercises, a goal which - performing the strongest and fastest movement in a short period of time.

Warm up
Widmill
1
Level: 1
10 sec.
Archerpose
1
Level: 1
5
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lunges L
1
Level: 1
6
Golf
1
Level: 2
6
Tilt
1
Level: 1
8
Sumo squat
1
Level: 2
10
Main exercises
Explosive push ups
9
Level: 1
R1
6
Explosive push ups
9
Level: 1
R2
6
Explosive push ups
9
Level: 1
R3
6
Explosive push ups
9
Level: 1
R4
6
Squat jump (wide foot position)
9
Level: 2
R1
15
Squat jump (wide foot position)
9
Level: 2
R2
15
Squat jump (wide foot position)
9
Level: 2
R3
15
Squat jump (wide foot position)
9
Level: 2
R4
15
Pistol - cross lunge single arm
10
Level: 3
R1
6
Pistol - cross lunge single arm
10
Level: 3
R2
6
Pistol - cross lunge single arm
10
Level: 3
R3
6
Pistol - cross lunge single arm
10
Level: 3
R4
6
Backward lunge with leg change
9
Level: 7
R1
6
Backward lunge with leg change
9
Level: 7
R2
6
Backward lunge with leg change
9
Level: 7
R3
6
Backward lunge with leg change
9
Level: 7
R4
6
Pistol - Backward lunge
9
Level: 3
R1
6
Pistol - Backward lunge
9
Level: 3
R2
6
Pistol - Backward lunge
9
Level: 3
R3
6
Pistol - Backward lunge
9
Level: 3
R4
6
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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