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76
Workout

Nikita Nagornyy

~36 min.
~432 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
Lower back stretch with rotation
1
Level: 1
15 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Forward fold
1
Level: 1
10 sec.
T Stretch
1
Level: 1
8 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Main exercises
Side plank
1
Level: 1
S1
40 sec.
Side plank
1
Level: 1
S2
40 sec.
Side plank
1
Level: 1
S1
40 sec.
Side plank
1
Level: 1
S2
40 sec.
Backward lunge
4
Level: 2
S1
12
Backward lunge
4
Level: 2
S2
12
Backward lunge
4
Level: 2
S1
12
Backward lunge
4
Level: 2
S2
12
Pull with hip rotation
4
Level: 1
S1
10
Pull with hip rotation
4
Level: 1
S2
10
Pull with hip rotation
4
Level: 1
S1
10
Pull with hip rotation
4
Level: 1
S2
10
One-handed press
4
Level: 1
S1
10
One-handed press
4
Level: 1
S2
10
One-handed press
4
Level: 1
S1
10
One-handed press
4
Level: 1
S2
10
Chain triceps extension (side)
3
Level: 1
S1
8
Chain triceps extension (side)
3
Level: 1
S2
8
Chain triceps extension (side)
3
Level: 1
S1
8
Chain triceps extension (side)
3
Level: 1
S2
8
Forearm flexion with single arm (sideways)
3
Level: 1
S1
8
Forearm flexion with single arm (sideways)
3
Level: 1
S2
8
Forearm flexion with single arm (sideways)
3
Level: 1
S1
8
Forearm flexion with single arm (sideways)
3
Level: 1
S2
8
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
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.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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