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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.
Incline (feet at shoulder width)
1
Level: 1
R2
15 sec.
Incline (feet at shoulder width)
1
Level: 1
R3
15 sec.
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
Butterfly
3
Level: 1
R2
10
Butterfly
3
Level: 1
R3
10
Back extension
1
Level: 1
R1
10
Back extension
1
Level: 1
R2
10
Back extension
1
Level: 1
R3
10
Medium pull
1
Level: 1
R1
12
Medium pull
1
Level: 1
R2
12
Medium pull
1
Level: 1
R3
12
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
Horizontal forearm flexion
3
Level: 2
R2
12
Horizontal forearm flexion
3
Level: 2
R3
12
Exit to plank
3
Level: 1
R1
12
Exit to plank
3
Level: 1
R2
12
Exit to plank
3
Level: 1
R3
12
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.

Comments

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