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76
Workout

Nikita Nagornyy

~19 min.
~228 kcal
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Nikita Vladimirovich Nagornyy (born 12 February 1997 in Rostov-on-Don, Russia) is a Russian artistic gymnast. He is an Olympic champion, an eight-time European gold medalist and a silver medalist of the 2016 Summer Olympics.

Interesting Fact

At the 2020 Summer Olympics, Nagornyy competed with the Russian Olympic Committee. During the team final Nagornyy competed on all six events and helped the team win the first gold medal in 25 years, beating the competitor teams. The team were still carrying that competitive spirit since their loss in Doha - they have not gone away. It was essential for them to prove that their failure was a fluke, not a constant, and that they will win again.

Quote

I can tell you for sure that sport requires tons of daily motivation.

Warm Up
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
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Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
15 sec.
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Latissimus stretch
1
Level: 1
S1
15 sec.
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Latissimus stretch
1
Level: 1
S2
15 sec.
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Posterior deltoid stretch
1
Level: 1
S1
15 sec.
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Posterior deltoid stretch
1
Level: 1
S2
15 sec.
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Widmill
1
Level: 1
S1
10 sec.
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Widmill
1
Level: 1
S2
10 sec.
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Main exercises
Side plank
1
Level: 1
S1
40 sec.
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Side plank
1
Level: 1
S2
40 sec.
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Side plank
1
Level: 1
S1
40 sec.
Subscription needed
Side plank
1
Level: 1
S2
40 sec.
Subscription needed
Backward lunge
4
Level: 2
S1
12
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Backward lunge
4
Level: 2
S2
12
Subscription needed
Backward lunge
4
Level: 2
S1
12
Subscription needed
Backward lunge
4
Level: 2
S2
12
Subscription needed
Pull with hip rotation
4
Level: 1
S1
10
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Pull with hip rotation
4
Level: 1
S2
10
Subscription needed
Pull with hip rotation
4
Level: 1
S1
10
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Pull with hip rotation
4
Level: 1
S2
10
Subscription needed
One-handed press
4
Level: 1
S1
10
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One-handed press
4
Level: 1
S2
10
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One-handed press
4
Level: 1
S1
10
Subscription needed
One-handed press
4
Level: 1
S2
10
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Chain triceps extension (side)
3
Level: 1
S1
8
Subscription needed
Chain triceps extension (side)
3
Level: 1
S2
8
Subscription needed
Chain triceps extension (side)
3
Level: 1
S1
8
Subscription needed
Chain triceps extension (side)
3
Level: 1
S2
8
Subscription needed
Forearm flexion with single arm (sideways)
3
Level: 1
S1
8
Subscription needed
Forearm flexion with single arm (sideways)
3
Level: 1
S2
8
Subscription needed
Forearm flexion with single arm (sideways)
3
Level: 1
S1
8
Subscription needed
Forearm flexion with single arm (sideways)
3
Level: 1
S2
8
Subscription needed

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