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138
Workout

Power in motion

~56 min.
~672 kcal
⁉️ Comments

"Power in motion" This complex is aimed at developing coordination of movements, flexibility as well The core muscles are actively involved, which stabilize the body. Developed elasticity muscles, coordinated work of arms and legs, and a strong core help in achieving high strength levels.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed
Lunges L
1
Level: 1
6
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 2
10
Subscription needed
Main exercises
Round 1
Narrow press
5
Level: 2
10
Subscription needed
Hinge plank single arm
6
Level: 2
8
Squats (single arm)
6
Level: 3
12
Subscription needed
Lunge with rotation
5
Level: 1
5
Subscription needed
Backward lunge single arm
5
Level: 3
12
Subscription needed
Pistol - cross lunge single arm
6
Level: 1
6
Subscription needed
Round 2
Narrow press
5
Level: 2
10
Subscription needed
Hinge plank single arm
6
Level: 2
8
Squats (single arm)
6
Level: 3
12
Subscription needed
Lunge with rotation
5
Level: 1
5
Subscription needed
Backward lunge single arm
5
Level: 3
12
Subscription needed
Pistol - cross lunge single arm
6
Level: 1
6
Subscription needed
Round 3
Narrow press
5
Level: 2
10
Subscription needed
Hinge plank single arm
6
Level: 2
8
Squats (single arm)
6
Level: 3
12
Subscription needed
Lunge with rotation
5
Level: 1
5
Subscription needed
Backward lunge single arm
5
Level: 3
12
Subscription needed
Pistol - cross lunge single arm
6
Level: 1
6
Subscription needed
Round 4
Narrow press
5
Level: 2
10
Subscription needed
Hinge plank single arm
6
Level: 2
8
Squats (single arm)
6
Level: 3
12
Subscription needed
Lunge with rotation
5
Level: 1
5
Subscription needed
Backward lunge single arm
5
Level: 3
12
Subscription needed
Pistol - cross lunge single arm
6
Level: 1
6
Subscription needed
Cool down
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed

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