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138
Workout

Absolute energy

~1 h. 9 min.
~828 kcal
Female
⁉️ Comments

"Absolute energy" is designed to develop muscle strength, stability and endurance cortex and shoulder girdle. During the training, a variety of exercises are used, including elements of statics, rotation and dilation. A strong core is necessary for athletes who work with heavy weights, abdominal exercises also help increase overall upper body strength.

Warm up
Forward lunge
1
Level: 1
15 sec.
Archerpose
1
Level: 1
5
Stretching of the posterior thigh (single leg)
1
Level: 1
15 sec.
Shoulder rotation
1
Level: 1
8 sec.
Embryo
1
Level: 1
10 sec.
Forward fold
1
Level: 2
10 sec.
Main exercises
Round 1
Hinge plank single arm
4
Level: 1
8
Rotation with load
4
Level: 1
10
Squats (wide feet position)
4
Level: 2
15
Press - T Adduction
3
Level: 1
6
W pull
3
Level: 3
10
Squats (single arm)
4
Level: 1
12
Round 2
Hinge plank single arm
4
Level: 1
8
Rotation with load
4
Level: 1
10
Squats (wide feet position)
4
Level: 2
15
Press - T Adduction
3
Level: 1
6
W pull
3
Level: 3
10
Squats (single arm)
4
Level: 1
12
Round 3
Hinge plank single arm
4
Level: 1
8
Rotation with load
4
Level: 1
10
Squats (wide feet position)
4
Level: 2
15
Press - T Adduction
3
Level: 1
6
W pull
3
Level: 3
10
Squats (single arm)
4
Level: 1
12
Round 4
Hinge plank single arm
4
Level: 1
8
Rotation with load
4
Level: 1
10
Squats (wide feet position)
4
Level: 2
15
Press - T Adduction
3
Level: 1
6
W pull
3
Level: 3
10
Squats (single arm)
4
Level: 1
12
Round 5
Hinge plank single arm
4
Level: 1
8
Rotation with load
4
Level: 1
10
Squats (wide feet position)
4
Level: 2
15
Press - T Adduction
3
Level: 1
6
W pull
3
Level: 3
10
Squats (single arm)
4
Level: 1
12
Round 6
Hinge plank single arm
4
Level: 1
8
Rotation with load
4
Level: 1
10
Squats (wide feet position)
4
Level: 2
15
Press - T Adduction
3
Level: 1
6
W pull
3
Level: 3
10
Squats (single arm)
4
Level: 1
12
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 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.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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