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151
Workout

Triathlon is a force

~40 min.
~480 kcal
⁉️ Comments

"Triathlon is a force" This strength complex is aimed at developing the muscles of the upper shoulder girdle and leg muscles. To ensure optimal training and improve performance in all three disciplines, a triathlete needs to train both his upper and lower body equally well.

Warm up
Shoulder rotation
1
Level: 1
9 sec.
Long Torso Twist Stretch
1
Level: 1
12 sec.
Cross-legged incline
1
Level: 1
17 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
9
Main exercises
Archer pull
8
Level: 3
R1
12
Archer pull
8
Level: 3
R2
12
Archer pull
8
Level: 3
R3
12
Squat - T abduction
8
Level: 2
R1
14
Squat - T abduction
8
Level: 2
R2
14
Squat - T abduction
8
Level: 2
R3
14
Pistol - Side lunge in balance
7
Level: 2
R1
7
Pistol - Side lunge in balance
7
Level: 2
R2
7
Pistol - Side lunge in balance
7
Level: 2
R3
7
T - Abduction
6
Level: 2
R1
12
T - Abduction
6
Level: 2
R2
12
T - Abduction
6
Level: 2
R3
12
Low pull - Triceps
9
Level: 2
R1
7
Low pull - Triceps
9
Level: 2
R2
7
Low pull - Triceps
9
Level: 2
R3
7
Medium pull- Squat
5
Level: 2
R1
14
Medium pull- Squat
5
Level: 2
R2
14
Medium pull- Squat
5
Level: 2
R3
14
Butterfly - Squat
8
Level: 2
R1
14
Butterfly - Squat
8
Level: 2
R2
14
Butterfly - Squat
8
Level: 2
R3
14
Archer Pushups
6
Level: 2
R1
12
Archer Pushups
6
Level: 2
R2
12
Archer Pushups
6
Level: 2
R3
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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