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102
Workout

Explosive power

~30 min.
~360 kcal
Male
⁉️ Comments

"Explosive power" This workout will help to develop fast and powerful muscles, increase speed and improve coordination of movements. It is important to remember the correct technique of performing exercises and ensure sufficient rest between sets for maximum workout effect. Such training helps to develop a powerful explosive potential in the muscles, improve the technique of performing movements and prevent injuries.

Warm up
Y Stretch
1
Level: 1
8 sec.
Widmill
1
Level: 1
10 sec.
Forward fold
1
Level: 1
10 sec.
L extension
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Sumo squat
1
Level: 1
10
Main exercises
Pistol - Side lunge in balance
8
Level: 3
R1
6
Pistol - Side lunge in balance
8
Level: 3
R2
6
Pistol - Side lunge in balance
8
Level: 3
R3
6
Balanced Side Lunge
8
Level: 3
R1
12
Balanced Side Lunge
8
Level: 3
R2
12
Balanced Side Lunge
8
Level: 3
R3
12
Backward lunge with leg change
8
Level: 6
R1
10
Backward lunge with leg change
8
Level: 6
R2
10
Backward lunge with leg change
8
Level: 6
R3
10
Side lunge - backward lunge
8
Level: 2
R1
6
Side lunge - backward lunge
8
Level: 2
R2
6
Side lunge - backward lunge
8
Level: 2
R3
6
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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