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222
Workout

Jerk

~36 min.
~432 kcal
Male
⁉️ Comments

"Jerk" This training is aimed at developing the muscles of the upper body. Unilateral exercises will help strengthen the grip, strength of the muscles of the arms and back. The difficulty of the exercises is high, so even professional athletes will find such training difficult.

Warm up
Posterior deltoid stretch
1
Level: 1
17 sec.
Short extension
1
Level: 1
9
Stretching of the posterior thigh (single leg)
1
Level: 1
17 sec.
Biceps stretch
1
Level: 1
9 sec.
Lunges L
1
Level: 1
7
Golf
1
Level: 2
7
Main exercises
Single arm pull with rotation (single leg )
12
Level: 2
R1
9
Single arm pull with rotation (single leg )
12
Level: 2
R2
9
Single arm pull with rotation (single leg )
12
Level: 2
R3
9
Single arm pull with rotation (single leg )
12
Level: 2
R4
9
Pull-up with a wide grip
9
Level: 3
R1
7
Pull-up with a wide grip
9
Level: 3
R2
7
Pull-up with a wide grip
9
Level: 3
R3
7
Pull-up with a wide grip
9
Level: 3
R4
7
Butterfly - Squat
9
Level: 3
R1
12
Butterfly - Squat
9
Level: 3
R2
12
Butterfly - Squat
9
Level: 3
R3
12
Butterfly - Squat
9
Level: 3
R4
12
Biceps curl
12
Level: 4
R1
12
Biceps curl
12
Level: 4
R2
12
Biceps curl
12
Level: 4
R3
12
Biceps curl
12
Level: 4
R4
12
Medium pull - slide Y
10
Level: 2
R1
7
Medium pull - slide Y
10
Level: 2
R2
7
Medium pull - slide Y
10
Level: 2
R3
7
Medium pull - slide Y
10
Level: 2
R4
7
Push-ups - Crunch
10
Level: 3
R1
7
Push-ups - Crunch
10
Level: 3
R2
7
Push-ups - Crunch
10
Level: 3
R3
7
Push-ups - Crunch
10
Level: 3
R4
7
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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