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205
Workout

Master of iron

~49 min.
~588 kcal
Male
⁉️ Comments

"Master of iron" is a functional training for the development of muscles of the whole body. Such training includes exercises that require the enforcer to use more than one muscle or muscle group at a time. This helps to develop not only strength, but also balance, coordination, flexibility and endurance - all important aspects for successful lifting of the barbell.

Warm up
L extension
1
Level: 1
8
Neck extension
1
Level: 1
6
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Shoulder rotation
1
Level: 1
8 sec.
Golf
1
Level: 2
6
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Main exercises
Y slide
7
Level: 1
R1
12
Y slide
7
Level: 1
R2
12
Y slide
7
Level: 1
R3
12
Pike (sideways with rotation)
8
Level: 3
R1
8
Pike (sideways with rotation)
8
Level: 3
R2
8
Pike (sideways with rotation)
8
Level: 3
R3
8
Pistol
9
Level: 5
R1
10
Pistol
9
Level: 5
R2
10
Pistol
9
Level: 5
R3
10
Medium pull - slide I
7
Level: 1
R1
6
Medium pull - slide I
7
Level: 1
R2
6
Medium pull - slide I
7
Level: 1
R3
6
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
Fly Squat
7
Level: 2
R1
12
Fly Squat
7
Level: 2
R2
12
Fly Squat
7
Level: 2
R3
12
High pull (single arm)
10
Level: 4
R1
8
High pull (single arm)
10
Level: 4
R2
8
High pull (single arm)
10
Level: 4
R3
8
SIde lunge - backward lunge single arm
9
Level: 2
R1
6
SIde lunge - backward lunge single arm
9
Level: 2
R2
6
SIde lunge - backward lunge single arm
9
Level: 2
R3
6
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

Comments

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