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159
Workout

Athletic power

~26 min.
~312 kcal
Male
⁉️ Comments

"Athletic power" Short training for the development and strengthening of the torso. A set of exercises consisting of a large number of exercises for the abs and back muscles will help to create a powerful muscular corset for a weightlifter. This will improve the stability of the body and have a positive effect on the development of physical indicators.

Warm up
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
5
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Neck extension
1
Level: 1
6
Single leg hip hinge
1
Level: 1
5
Main exercises
Low pull - Triceps
8
Level: 2
R1
6
Low pull - Triceps
8
Level: 2
R2
6
Low pull - Triceps
8
Level: 2
R3
6
Squat - I abduction
9
Level: 3
R1
10
Squat - I abduction
9
Level: 3
R2
10
Squat - I abduction
9
Level: 3
R3
10
Lift 90
8
Level: 2
R1
10 sec.
Lift 90
8
Level: 2
R2
10 sec.
Lift 90
8
Level: 2
R3
10 sec.
Push ups pike
9
Level: 3
R1
6
Push ups pike
9
Level: 3
R2
6
Push ups pike
9
Level: 3
R3
6
Forearm extension in palm rest
8
Level: 3
R1
8
Forearm extension in palm rest
8
Level: 3
R2
8
Forearm extension in palm rest
8
Level: 3
R3
8
High pull - slide I
9
Level: 2
R1
6
High pull - slide I
9
Level: 2
R2
6
High pull - slide I
9
Level: 2
R3
6
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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