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138
Workout

Power in motion

~56 min.
~672 kcal
Female
⁉️ 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.
Scapular Mobility
1
Level: 1
8
Forward fold
1
Level: 1
10 sec.
Lunges L
1
Level: 1
6
Lower back stretch with rotation
1
Level: 1
15 sec.
Cossack squat in a bent-over position
1
Level: 2
10
Main exercises
Round 1
Narrow press
5
Level: 2
10
Hinge plank single arm
6
Level: 2
8
Squats (single arm)
6
Level: 3
12
Lunge with rotation
5
Level: 1
5
Backward lunge single arm
5
Level: 3
12
Pistol - cross lunge single arm
6
Level: 1
6
Round 2
Narrow press
5
Level: 2
10
Hinge plank single arm
6
Level: 2
8
Squats (single arm)
6
Level: 3
12
Lunge with rotation
5
Level: 1
5
Backward lunge single arm
5
Level: 3
12
Pistol - cross lunge single arm
6
Level: 1
6
Round 3
Narrow press
5
Level: 2
10
Hinge plank single arm
6
Level: 2
8
Squats (single arm)
6
Level: 3
12
Lunge with rotation
5
Level: 1
5
Backward lunge single arm
5
Level: 3
12
Pistol - cross lunge single arm
6
Level: 1
6
Round 4
Narrow press
5
Level: 2
10
Hinge plank single arm
6
Level: 2
8
Squats (single arm)
6
Level: 3
12
Lunge with rotation
5
Level: 1
5
Backward lunge single arm
5
Level: 3
12
Pistol - cross lunge single arm
6
Level: 1
6
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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