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72
Workout

Artur Dalaloyan

~21 min.
~252 kcal
⁉️ Comments

Artur Grachyevich Dalaloyan (born 26 April 1996 in Tiraspol, Moldova) is a Russian artistic gymnast, Olympic champion, a three-time World Champion and a five-time European Champion. He is a merited master of sport of Russia.

Interesting Fact

At the World Championship in Doha, Artur went from being the main anti-hero to being idolised by the Russian fans. In the team all-around, he made a mistake on the bars which prevented him from taking the first ever victory in 19 years of the Russian gymnastics team. However, Artur did not let this event break him and managed to get himself together, showing an outstanding result in the individual all-around. He earned the same number of points as the former champion from China, but surpassed him in the final score. He became the first Russian to win a gold medal in the all-around world championship since 1999.

Quote

Everyone is unique and can do something that others can't.

Warm up
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Main exercises
Plank
2
Level: 2
40 sec.
Back extension
1
Level: 1
10
Narrow press
3
Level: 1
10
Forearm flexion
3
Level: 1
12
Plank
2
Level: 2
40 sec.
Back extension
1
Level: 1
10
Narrow press
3
Level: 1
10
Forearm flexion
3
Level: 1
12
Plank
2
Level: 2
40 sec.
Back extension
1
Level: 1
10
Narrow press
3
Level: 1
10
Forearm flexion
3
Level: 1
12
Reverse plank leg abduction
4
Level: 1
12
Front squats
5
Level: 1
15
Parallel grip pull-ups
3
Level: 1
10
Overhead Forearm extension
3
Level: 1
12
Reverse plank leg abduction
4
Level: 1
12
Front squats
5
Level: 1
15
Parallel grip pull-ups
3
Level: 1
10
Overhead Forearm extension
3
Level: 1
12
Reverse plank leg abduction
4
Level: 1
12
Front squats
5
Level: 1
15
Parallel grip pull-ups
3
Level: 1
10
Overhead Forearm extension
3
Level: 1
12
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
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.
Forward fold
1
Level: 7
10 sec.

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