63
Workout

Triathlete Strength Training 2

~26 min.
~312 kcal
Warm Up
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
8
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Main exercises
W pull
2
Level: 2
R1
15
W pull
2
Level: 2
R2
15
W pull
2
Level: 2
R3
15
Press - I Adduction
6
Level: 2
R1
10
Press - I Adduction
6
Level: 2
R2
10
Press - I Adduction
6
Level: 2
R3
10
Butterfly
5
Level: 2
R1
16
Butterfly
5
Level: 2
R2
16
Butterfly
5
Level: 2
R3
16
Archer press
3
Level: 1
R1
12
Archer press
3
Level: 1
R2
12
Archer press
3
Level: 1
R3
12
T - Abduction
5
Level: 2
R1
12
T - Abduction
5
Level: 2
R2
12
T - Abduction
5
Level: 2
R3
12