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105
Workout

Functional training for hernias and protrusion - 5

~48 min.
~576 kcal
Female
⁉️ Comments

"Functional training for hernias and protrusion - 5": This training includes more complex exercises for the overall development of all muscle groups. The training is performed in a circular format, which will improve the functioning of the cardiovascular system and help develop endurance. Jumping exercises and exercises with body twisting are excluded from the training.

Main exercises
Round 1
Medium pull
1
Level: 1
12
Sumo squat
1
Level: 2
10
Lunges L
1
Level: 1
6
Round 2
Medium pull
1
Level: 1
12
Sumo squat
1
Level: 2
10
Lunges L
1
Level: 1
6
Round 3
I - Abduction
8
Level: 3
10
I-Y-T slide
8
Level: 1
6
High pull
7
Level: 4
12
Side lunge
5
Level: 1
S1
12
Side lunge
5
Level: 1
S2
12
Round 4
I - Abduction
8
Level: 3
10
I-Y-T slide
8
Level: 1
6
High pull
7
Level: 4
12
Side lunge
5
Level: 1
S1
12
Side lunge
5
Level: 1
S4
12
Round 5
I - Abduction
8
Level: 3
10
I-Y-T slide
8
Level: 1
6
High pull
7
Level: 4
12
Side lunge
5
Level: 1
S1
12
Side lunge
5
Level: 1
S2
12
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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