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194
Workout

Power in every movement

~35 min.
~420 kcal
Male
⁉️ Comments

"Power in every movement" This selection of exercises is aimed at improving the muscles of the forearm, core and back muscles. A non-standard load, in which your weight acts as a burden, effectively works out all the muscles of the body, strengthens the grip, develops new skills and makes the muscles of the shoulder girdle strong.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Golf
1
Level: 1
6
Cossack squat in a bent-over position
1
Level: 1
10
Biceps stretch
1
Level: 1
8 sec.
Forward fold
1
Level: 3
10 sec.
Posterior deltoid stretch
1
Level: 1
15 sec.
Main exercises
Medium pull
7
Level: 4
R1
12
Medium pull
7
Level: 4
R2
12
Medium pull
7
Level: 4
R3
12
Medium pull
7
Level: 4
R4
12
High pull - Triceps
9
Level: 2
R1
6
High pull - Triceps
9
Level: 2
R2
6
High pull - Triceps
9
Level: 2
R3
6
High pull - Triceps
9
Level: 2
R4
6
Bar muscle up
7
Level: 2
R1
10
Bar muscle up
7
Level: 2
R2
10
Bar muscle up
7
Level: 2
R3
10
Bar muscle up
7
Level: 2
R4
10
Low pull - slide 1
9
Level: 2
R1
6
Low pull - slide 1
9
Level: 2
R2
6
Low pull - slide 1
9
Level: 2
R3
6
Low pull - slide 1
9
Level: 2
R4
6
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Reverse plank leg abduction (alternating)
8
Level: 2
R3
10
Reverse plank leg abduction (alternating)
8
Level: 2
R4
10
Low pull - slide T
7
Level: 1
R1
6
Low pull - slide T
7
Level: 1
R2
6
Low pull - slide T
7
Level: 1
R3
6
Low pull - slide T
7
Level: 1
R4
6
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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