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114
Workout

Helen Maroulis

~50 min.
~600 kcal
⁉️ Comments

Helen Louise Maroulis (born 19 Sptember 1991 in Rockville, Maryland, U.S.) is an American freestyle wrestler, an Olympic champion and a three-time World Champion. She was the first-ever American to win a gold medal in women's freestyle wrestling at the Olympic Games.

Interesting Fact

First-ever American to win a gold medal in women's freestyle wrestling at the Olympic Games. In the final of the 2016 Olympics, she beat the glorified Japanese wrestler Saori Yoshida who hadn't known defeat at the Olympics and World Championships since 2002. At the 2015 and 2017 World Championships, Maroulis won all nine wrestling matches, preventing her competitors from scoring a single point.

Quote

Do the necessary work in the shadows to enjoy its effect in the light.

Warm up
High pull - Squat
1
Level: 1
12
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
High pull - Squat
1
Level: 1
12
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
Lower back stretch with rotation
1
Level: 1
15 sec.
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Main exercises
Rotation with load
6
Level: 2
S1
10
Rotation with load
6
Level: 2
S2
10
Rotation with load
6
Level: 2
S1
10
Rotation with load
6
Level: 2
S2
10
Low pull (one hand)
3
Level: 1
S1
8
Chest press single arm
4
Level: 1
S1
10
Low pull (one hand)
3
Level: 1
S2
8
Chest press single arm
4
Level: 1
S2
10
Low pull (one hand)
3
Level: 1
S1
8
Chest press single arm
4
Level: 1
S1
10
Low pull (one hand)
3
Level: 1
S2
8
Chest press single arm
4
Level: 1
S2
10
Pistol
5
Level: 1
S1
10
Pistol
5
Level: 1
S2
10
Pistol
5
Level: 1
S1
10
Pistol
5
Level: 1
S2
10
Pistol
5
Level: 1
S1
10
Pistol
5
Level: 1
S2
10
Forearm extension (single arm)
3
Level: 1
S1
8
Forearm flexion with single arm
5
Level: 1
S1
12
Forearm extension (single arm)
3
Level: 1
S2
8
Forearm flexion with single arm
5
Level: 1
S2
12
Forearm extension (single arm)
3
Level: 1
S1
8
Forearm flexion with single arm
5
Level: 1
S1
12
Forearm extension (single arm)
3
Level: 1
S2
8
Forearm flexion with single arm
5
Level: 1
S2
12
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
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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