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110
Workout

Strong grip

~39 min.
~468 kcal
Female
⁉️ Comments

"Strong grip" is a set of exercises aimed at developing strength and endurance in the arms, forearms and hands. This workout helps strengthen your arm muscles, improve your grip, and improve your overall fitness. A strong grip is needed to work on horizontal bars, rope, dumbbells and barbells.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Side tilt
1
Level: 1
6
Hero pose
1
Level: 1
15 sec.
Biceps stretch
1
Level: 1
8 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Main exercises
Forearm flexion with single arm
5
Level: 1
R1
12
Forearm flexion with single arm
5
Level: 1
R2
12
Forearm flexion with single arm
5
Level: 1
R3
12
Forearm flexion with single arm
5
Level: 1
R4
12
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
A - Abduction
5
Level: 2
R3
10
A - Abduction
5
Level: 2
R4
10
Low pull (one hand)
4
Level: 2
R1
8
Low pull (one hand)
4
Level: 2
R2
8
Low pull (one hand)
4
Level: 2
R3
8
Low pull (one hand)
4
Level: 2
R4
8
L pull
3
Level: 3
R1
10
L pull
3
Level: 3
R2
10
L pull
3
Level: 3
R3
10
L pull
3
Level: 3
R4
10
High pull (single arm)
4
Level: 2
R1
8
High pull (single arm)
4
Level: 2
R2
8
High pull (single arm)
4
Level: 2
R3
8
High pull (single arm)
4
Level: 2
R4
8
Reverse plank
5
Level: 4
R1
40 sec.
Reverse plank
5
Level: 4
R2
40 sec.
Reverse plank
5
Level: 4
R3
40 sec.
Reverse plank
5
Level: 4
R4
40 sec.
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
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.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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