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48
Workout

Restoration of leg muscles - 3

~46 min.
~552 kcal
Female
⁉️ Comments

"Restoration of leg muscles - 3": In this workout, the load on the legs is increased compared to the previous two workouts. Exercises for the lower body alternate with exercises for the back and shoulder muscles, which allows you to recover after the approach and take a short rest break for the legs.

Main exercises
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Golf
1
Level: 1
R1
6
Golf
1
Level: 1
R2
6
Scapular Mobility
1
Level: 1
R1
8
Scapular Mobility
1
Level: 1
R2
8
Round 1
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats
3
Level: 1
20
Medium pull
2
Level: 2
12
Squats (wide feet position)
4
Level: 2
15
Y - Abduction
4
Level: 1
10
Round 2
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats
3
Level: 1
20
Medium pull
2
Level: 2
12
Squats (wide feet position)
4
Level: 2
15
Y - Abduction
4
Level: 1
10
Round 3
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats
3
Level: 1
20
Medium pull
2
Level: 2
12
Squats (wide feet position)
4
Level: 2
15
Y - Abduction
4
Level: 1
10
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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