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54
Workout

Restoration of leg muscles - 2

~44 min.
~528 kcal
⁉️ Comments

"Restoration of leg muscles - 2": This functional training is aimed at working all muscle groups, including the hips and buttocks. During training, try to control the range of motion in the lower part of the body, help yourself rise using the strength of your arms. Let us remind you that all recovery training should take place without severe pain.

Main exercises
Incline (feet at shoulder width)
1
Level: 1
R1
15 sec.
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
R2
15 sec.
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
R3
15 sec.
Subscription needed
Wall Slide (stand facing away from the anchor point)
1
Level: 1
R1
8
Wall Slide (stand facing away from the anchor point)
1
Level: 1
R2
8
Wall Slide (stand facing away from the anchor point)
1
Level: 1
R3
8
Butterfly
3
Level: 1
R1
10
Subscription needed
Butterfly
3
Level: 1
R2
10
Subscription needed
Butterfly
3
Level: 1
R3
10
Subscription needed
Back extension
1
Level: 1
R1
10
Subscription needed
Back extension
1
Level: 1
R2
10
Subscription needed
Back extension
1
Level: 1
R3
10
Subscription needed
Medium pull
1
Level: 1
R1
12
Subscription needed
Medium pull
1
Level: 1
R2
12
Subscription needed
Medium pull
1
Level: 1
R3
12
Subscription needed
Forearm extension
1
Level: 1
R1
12
Forearm extension
1
Level: 1
R2
12
Forearm extension
1
Level: 1
R3
12
Squats
4
Level: 2
R1
20
Squats
4
Level: 2
R2
20
Squats
4
Level: 2
R3
20
Horizontal forearm flexion
3
Level: 2
R1
12
Subscription needed
Horizontal forearm flexion
3
Level: 2
R2
12
Subscription needed
Horizontal forearm flexion
3
Level: 2
R3
12
Subscription needed
Exit to plank
3
Level: 1
R1
12
Subscription needed
Exit to plank
3
Level: 1
R2
12
Subscription needed
Exit to plank
3
Level: 1
R3
12
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
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.
Subscription needed

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