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18
Workout

Fast recovery

~38 min.
~456 kcal
⁉️ Comments

"Fast recovery": This loop workout is aimed at fast recovery after intense training or competition. Includes a series of exercises to relax muscles, improve blood circulation and restore energy. Regular training will help improve your recovery and readiness for the next load.

Main exercises
Round 1
W extension
1
Level: 1
9
Hammock - Dolphin
1
Level: 2
6
Hero pose
1
Level: 2
6
T Stretch
1
Level: 1
9 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
9
Cossack squat in a bent-over position
1
Level: 1
12
Widmill
1
Level: 1
12 sec.
Golf
1
Level: 2
7
Lunges L
1
Level: 1
7
Round 2
W extension
1
Level: 1
9
Hammock - Dolphin
1
Level: 2
6
Hero pose
1
Level: 2
6
T Stretch
1
Level: 1
9 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
9
Cossack squat in a bent-over position
1
Level: 1
12
Widmill
1
Level: 1
12 sec.
Golf
1
Level: 2
7
Lunges L
1
Level: 1
7
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
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
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

Comments

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