151
Workout

Weightlifter Strength Training 2

~42 min.
~504 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
Sumo squat
1
Level: 2
60 sec.
Cossack squat
1
Level: 1
R1
12
Cossack squat
1
Level: 1
R2
12
Cossack squat
1
Level: 1
R3
12
Cossack squat
1
Level: 1
R4
12
Fly Squat
7
Level: 2
R1
12
Fly Squat
7
Level: 2
R2
12
Fly Squat
7
Level: 2
R3
12
Fly Squat
7
Level: 2
R4
12
Squat jump (wide foot position)
9
Level: 2
R1
12
Squat jump (wide foot position)
9
Level: 2
R2
12
Squat jump (wide foot position)
9
Level: 2
R3
12
Squat jump (wide foot position)
9
Level: 2
R4
12
Pistol
7
Level: 3
R1
10
Pistol
7
Level: 3
R2
10
Pistol
7
Level: 3
R3
10
Pistol
7
Level: 3
R4
10
Pistol
7
Level: 3
R5
10
Pistol
7
Level: 3
R6
10
Hip and lower leg flexion
3
Level: 2
R1
10
Hip and lower leg flexion
3
Level: 2
R2
10
Hip and lower leg flexion
3
Level: 2
R3
10
Hip and lower leg flexion
3
Level: 2
R4
10
Pike
7
Level: 2
R1
10
Pike
7
Level: 2
R2
10
Pike
7
Level: 2
R3
10
Pike
7
Level: 2
R4
10