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18
Workout

Developing the flexibility of the lower body

~41 min.
~492 kcal
Male
⁉️ Comments

"Developing the flexibility of the lower body" This workout will help to develop the flexibility of the leg muscles, improve movement in the hip joint. Increased flexibility in the lower body allows you to increase the range of motion in the joints of the hips, knees and lower back, which helps you feel more confident when working with heavy weights.

Main exercises
Round 1
squat row 4 (middle gluteal)
1
Level: 1
22 sec.
Archerpose
1
Level: 1
7
Lower leg extension
1
Level: 1
20 sec.
Cossack squat in a bent-over position
1
Level: 2
15
Forward fold
1
Level: 7
15 sec.
Widmill
1
Level: 1
15 sec.
Round 2
squat row 4 (middle gluteal)
1
Level: 1
22 sec.
Archerpose
1
Level: 1
7
Lower leg extension
1
Level: 1
20 sec.
Cossack squat in a bent-over position
1
Level: 2
15
Forward fold
1
Level: 7
15 sec.
Widmill
1
Level: 1
15 sec.
Round 3
squat row 4 (middle gluteal)
1
Level: 1
22 sec.
Archerpose
1
Level: 1
7
Lower leg extension
1
Level: 1
20 sec.
Cossack squat in a bent-over position
1
Level: 2
15
Forward fold
1
Level: 7
15 sec.
Widmill
1
Level: 1
15 sec.
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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