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76
Workout

Restoration of leg muscles - 5

~56 min.
~672 kcal
⁉️ Comments

"Restoration of leg muscles - 5": This workout consists of more complex exercises for the core, thighs and buttocks. Alternating the load on the abs and legs allows you to perform the exercises at full strength without overloading the knee joints. Strong buttock and thigh muscles improve coordination and reduce the risk of injury.

Main exercises
Golf
1
Level: 1
R1
6
Golf
1
Level: 1
R2
6
W pull
1
Level: 1
R1
10
W pull
1
Level: 1
R2
10
Back extension
1
Level: 1
R1
10
Back extension
1
Level: 1
R2
10
Squats
3
Level: 1
20
Plank
4
Level: 4
40 sec.
Squats (wide feet position)
4
Level: 2
15
Hip drop
4
Level: 4
S1
10
Sumo squats
4
Level: 1
15
Hip drop
4
Level: 4
S2
10
Pistol
5
Level: 1
R1
10
Pistol
5
Level: 1
R2
10
Squats
3
Level: 1
20
Plank
4
Level: 4
40 sec.
Squats (wide feet position)
4
Level: 2
15
Hip drop
4
Level: 4
S1
10
Sumo squats
4
Level: 1
15
Hip drop
4
Level: 4
S2
10
Pistol
5
Level: 1
R1
10
Pistol
5
Level: 1
R2
10
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
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.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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