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168
Workout

Powerful torso

~36 min.
~432 kcal
⁉️ Comments

"Powerful torso": This loop workout is designed to strengthen the core muscles of triathletes. Includes exercises aimed at developing strength and endurance of the back, abdominal and lumbar muscles. Regular exercise will help improve your swimming, cycling and running technique.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
9
Rotation 1
1
Level: 1
9
Wall Slide (stand facing the anchor point)
1
Level: 1
9
Lunges L
1
Level: 1
7
Main exercises
Y adduction
7
Level: 2
R1
12
Y adduction
7
Level: 2
R2
12
Y adduction
7
Level: 2
R3
12
Y adduction
7
Level: 2
R4
12
A - Abduction
6
Level: 2
R1
12
A - Abduction
6
Level: 2
R2
12
A - Abduction
6
Level: 2
R3
12
A - Abduction
6
Level: 2
R4
12
Press - T Adduction
8
Level: 3
R1
7
Press - T Adduction
8
Level: 3
R2
7
Press - T Adduction
8
Level: 3
R3
7
Press - T Adduction
8
Level: 3
R4
7
High pull - slide Y
8
Level: 1
R1
7
High pull - slide Y
8
Level: 1
R2
7
High pull - slide Y
8
Level: 1
R3
7
High pull - slide Y
8
Level: 1
R4
7
Crunch
10
Level: 3
R1
9
Crunch
10
Level: 3
R2
9
Crunch
10
Level: 3
R3
9
Crunch
10
Level: 3
R4
9
Bar muscle up
8
Level: 2
R1
12
Bar muscle up
8
Level: 2
R2
12
Bar muscle up
8
Level: 2
R3
12
Bar muscle up
8
Level: 2
R4
12
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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