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30
Workout

Introductory training

~41 min.
~492 kcal
Female
⁉️ Comments

"Introductory training" This introductory workout will help you learn how to perform basic exercises on loops, deal with the quick change of loop lengths, choose the optimal tilt angle while doing the exercises. Perform two sets of each exercise, watch your posture, control your breathing. Exhalation is performed during the effort phase, when performing the main movement, and inhale - during a decrease in effort or at the moment relaxation.

Main exercises
Scapular Mobility
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Scapular Mobility
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Low pull
1
Level: 1
R1
12
Low pull
1
Level: 1
R2
12
Squats
4
Level: 2
R1
20
Squats
4
Level: 2
R2
20
Medium pull
1
Level: 1
R1
12
Medium pull
1
Level: 1
R2
12
Press
2
Level: 1
R1
12
Press
2
Level: 1
R2
12
Exit to the plank on the forearms
2
Level: 1
R1
12
Exit to the plank on the forearms
2
Level: 1
R2
12
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
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.

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