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76
Workout

Nikita Nagornyy

~19 min.
~228 kcal
⁉️ Comments

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
Hammock - Dolphin
1
Level: 2
5
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Incline (feet at shoulder width)
1
Level: 1
15 sec.
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Toe squats
1
Level: 1
20
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High pull
1
Level: 1
12
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Neck extension
1
Level: 1
S1
6
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Neck extension
1
Level: 1
S2
6
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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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Hero pose
1
Level: 1
S1
15 sec.
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Hero pose
1
Level: 1
S2
15 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.
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Side plank
1
Level: 1
S2
40 sec.
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Backward lunge
4
Level: 2
S1
12
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Backward lunge
4
Level: 2
S2
12
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Backward lunge
4
Level: 2
S1
12
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Backward lunge
4
Level: 2
S2
12
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Pull with hip rotation
4
Level: 1
S1
10
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Pull with hip rotation
4
Level: 1
S2
10
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Pull with hip rotation
4
Level: 1
S1
10
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Pull with hip rotation
4
Level: 1
S2
10
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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
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One-handed press
4
Level: 1
S2
10
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Chain triceps extension (side)
3
Level: 1
S1
8
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Chain triceps extension (side)
3
Level: 1
S2
8
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Chain triceps extension (side)
3
Level: 1
S1
8
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Chain triceps extension (side)
3
Level: 1
S2
8
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Forearm flexion with single arm (sideways)
3
Level: 1
S1
8
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Forearm flexion with single arm (sideways)
3
Level: 1
S2
8
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Forearm flexion with single arm (sideways)
3
Level: 1
S1
8
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Forearm flexion with single arm (sideways)
3
Level: 1
S2
8
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Cool down
Massage
1
Level: 1
8
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W extension
1
Level: 1
8
Massage
1
Level: 1
8
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W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
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Side tilt
1
Level: 1
R2
6
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Side lunge stretch
1
Level: 1
R1
15 sec.
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Side lunge stretch
1
Level: 1
R2
15 sec.
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squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
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squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
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Lower leg extension
1
Level: 1
R1
14 sec.
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Lower leg extension
1
Level: 1
R2
14 sec.
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Comments

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