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75
Workout

Strengthen your core

~36 min.
~432 kcal
⁉️ Comments

"Strengthen your core" The main benefits of this type of training include reducing the risk of injury, improving coordination and improving athletic performance. A strong core will allow you to easily work with weights, perform a number of complex gymnastic elements, such as raising your toes to the horizontal bar, power-up, rope climbing and many other exercises.

Warm up
Shoulder rotation
1
Level: 1
8 sec.
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Posterior deltoid stretch
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Sumo squat
1
Level: 2
10
Main exercises
Round 1
Medium pull- Squat
4
Level: 2
12
Reverse plank hinch
4
Level: 1
8
Medium pull (single arm - single leg )
5
Level: 1
8
Saw
5
Level: 1
10
Quadroped
5
Level: 2
10
Round 2
Medium pull- Squat
4
Level: 2
12
Reverse plank hinch
4
Level: 1
8
Medium pull (single arm - single leg )
5
Level: 1
8
Saw
5
Level: 1
10
Quadroped
5
Level: 2
10
Round 3
Medium pull- Squat
4
Level: 2
12
Reverse plank hinch
4
Level: 1
8
Medium pull (single arm - single leg )
5
Level: 1
8
Saw
5
Level: 1
10
Quadroped
5
Level: 2
10
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
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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