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107
Workout

Amateur start

~42 min.
~504 kcal
⁉️ Comments

"Amateur start" This complex is mainly aimed at developing the muscles of the upper shoulder girdle. Developing the upper shoulder girdle muscles helps improve upper extremity endurance and strength, which is especially important for maintaining proper technique and performance in swimming, cycling and running.

Warm up
Biceps stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Subscription needed
Cross-legged incline
1
Level: 1
15 sec.
Subscription needed
W extension
1
Level: 1
8
Widmill
1
Level: 1
10 sec.
Subscription needed
Main exercises
Round 1
T - Abduction
5
Level: 2
10
Subscription needed
I slide
7
Level: 1
8
Subscription needed
Side lunge - crosslunge single arm
6
Level: 1
6
Subscription needed
Chest press single arm
4
Level: 1
10
Subscription needed
Butterfly
7
Level: 3
10
Subscription needed
Back extension
5
Level: 3
10
Subscription needed
Round 2
T - Abduction
5
Level: 2
10
Subscription needed
I slide
7
Level: 1
8
Subscription needed
Side lunge - crosslunge single arm
6
Level: 1
6
Subscription needed
Chest press single arm
4
Level: 1
10
Subscription needed
Butterfly
7
Level: 3
10
Subscription needed
Back extension
5
Level: 3
10
Subscription needed
Round 3
T - Abduction
5
Level: 2
10
Subscription needed
I slide
7
Level: 1
8
Subscription needed
Side lunge - crosslunge single arm
6
Level: 1
6
Subscription needed
Chest press single arm
4
Level: 1
10
Subscription needed
Butterfly
7
Level: 3
10
Subscription needed
Back extension
5
Level: 3
10
Subscription needed
Cool down
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

Comments

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