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92
Workout

Leg muscle development

~28 min.
~336 kcal
Male
⁉️ Comments

"Leg muscle development" This training is aimed at strengthening the leg muscles, this type of load is suitable as a warm-up or for the general physical development of novice athletes.

Warm up
Y Stretch
1
Level: 1
9 sec.
Long Torso Twist Stretch
1
Level: 1
12 sec.
Sumo squat
1
Level: 1
12
Rotation 2
1
Level: 2
9
Cossack squat in a bent-over position
1
Level: 1
12
Main exercises
Reverse plank
6
Level: 4
R1
46 sec.
Reverse plank
6
Level: 4
R2
46 sec.
Reverse plank
6
Level: 4
R3
46 sec.
Pistol - Backward lunge
6
Level: 1
R1
7
Pistol - Backward lunge
6
Level: 1
R2
7
Pistol - Backward lunge
6
Level: 1
R3
7
Backward lunge with leg change
6
Level: 3
R1
14
Backward lunge with leg change
6
Level: 3
R2
14
Backward lunge with leg change
6
Level: 3
R3
14
Pistol - Backward lunge single arm
9
Level: 2
R1
7
Pistol - Backward lunge single arm
9
Level: 2
R2
7
Pistol - Backward lunge single arm
9
Level: 2
R3
7
Squats (single arm)
7
Level: 3
R1
14
Squats (single arm)
7
Level: 3
R2
14
Squats (single arm)
7
Level: 3
R3
14
Cool down
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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