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81
Workout

Ian Thorpe

~19 min.
~228 kcal
Female
⁉️ Comments

Ian James Thorpe (born 13 October 1982 in Sydney, Australia) is an Australian swimmer who has won 5 Olympic gold medals and 16 World Championship medals, 11 of which are gold. His freestyle technique is regarded as one of the most refined in the world.

Interesting Fact

At the age of eight Ian went to his first swimming session, which revealed Ian's allergy to chlorine compounds. Giving up on swimming was not part of the future athlete's plan. He bought a nose clip to avoid inhaling chlorine fumes and continued training. Thorpe never aimed to become a professional swimmer, let alone a swimming champion. Every day he would come to his swimming classes not because he had a goal in mind, but because he absolutely loved to swim. One of Ian trainers saw his potential and quickly realised that the boy was destined to become a record setter. Eventually Ian undertook competitive swimming, which was filled with awards and records.

Quote

I think it's better to attempt something and fail than it is to not even attempt it, so I'm glad that I've been prepared to put myself on the line there.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Medium pull
1
Level: 1
12
Cossack squat in a bent-over position
1
Level: 2
10
Sumo squat
1
Level: 1
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
Round 1
Square on forearms
3
Level: 3
10
Reverse plank leg abduction
5
Level: 2
12
Narrow grip pushups in plank
4
Level: 1
10
Low pull
2
Level: 2
12
Squats (wide feet position)
3
Level: 1
15
High pull
1
Level: 1
12
Exit to plank
3
Level: 1
12
Hip Press
6
Level: 1
8
Round 2
Square on forearms
3
Level: 3
10
Reverse plank leg abduction
5
Level: 2
12
Narrow grip pushups in plank
4
Level: 1
10
Low pull
2
Level: 2
12
Squats (wide feet position)
3
Level: 1
15
High pull
1
Level: 1
12
Exit to plank
3
Level: 1
12
Hip Press
6
Level: 1
8
Round 3
Square on forearms
3
Level: 3
10
Reverse plank leg abduction
5
Level: 2
12
Narrow grip pushups in plank
4
Level: 1
10
Low pull
2
Level: 2
12
Squats (wide feet position)
3
Level: 1
15
High pull
1
Level: 1
12
Exit to plank
3
Level: 1
12
Hip Press
6
Level: 1
8
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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