193
Workout

Weightlifter Strength Training 3

~41 min.
~492 kcal
Warm Up
Lower back stretch with rotation
1
Level: 1
6
Wall Slide (stand facing the anchor point)
1
Level: 1
8
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Forward fold
1
Level: 1
10 sec.
T Stretch
1
Level: 1
8 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Main exercises
Squat single arm (wide foot position)
7
Level: 3
R1
12
Squat single arm (wide foot position)
7
Level: 3
R2
12
Squat single arm (wide foot position)
7
Level: 3
R3
12
Squat single arm (wide foot position)
7
Level: 3
R4
12
Front jump squats
9
Level: 3
R1
8
Front jump squats
9
Level: 3
R2
8
Front jump squats
9
Level: 3
R3
8
Front jump squats
9
Level: 3
R4
8
Side lunge leg in the hinge
9
Level: 4
R1
6
Side lunge leg in the hinge
9
Level: 4
R2
6
Side lunge leg in the hinge
9
Level: 4
R3
6
Side lunge leg in the hinge
9
Level: 4
R4
6
Side lunge leg in the hinge
9
Level: 4
R5
6
Side lunge leg in the hinge
9
Level: 4
R6
6
I slide (kneeling)
7
Level: 2
R1
8
I slide (kneeling)
7
Level: 2
R2
8
I slide (kneeling)
7
Level: 2
R3
8
I slide (kneeling)
7
Level: 2
R4
8
I slide (kneeling)
7
Level: 2
R5
8
I slide (kneeling)
7
Level: 2
R6
8
SIde plank with hip lift
4
Level: 2
R1
30 sec.
SIde plank with hip lift
4
Level: 2
R2
30 sec.
SIde plank with hip lift
4
Level: 2
R3
30 sec.
SIde plank with hip lift
4
Level: 2
R4
30 sec.
SIde plank with hip lift
4
Level: 2
R5
30 sec.
SIde plank with hip lift
4
Level: 2
R6
30 sec.
Plank
3
Level: 3
R1
30 sec.
Plank
3
Level: 3
R2
30 sec.
Plank
3
Level: 3
R3
30 sec.