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99
Workout

Yelena Isinbayeva

~17 min.
~204 kcal
⁉️ Comments

Yelena Gadzhievna Isinbayeva (born 3 June 1982 in Volgograd, Russian SFSR, Soviet Union) is a Russian pole valuter. She is a two-time Olympic gold medalist, three-time World Outdoor Champion, four-time World Indoor Champion and a European champion. She is the holder of 28 pole vault world records.

Interesting Fact

Up until 15 years of age, Yelena trained as a gymnast but was expelled from the Olympic reserve school for showing no prospect. Her gymnastics trainer advised her to try out pole-vaulting, as he believed she had great potential in that discipline. She only needed to overcome the fear of jumping to begin her career path. Six months after having taken up pole-vaulting, Yelena Isinbayeva won the World Youth Games in Moscow. It was the start of a long sequence of victories and records.

Quote

My main competitor is myself. I've always competed only with myself.

Warm up
Lower back stretch with rotation
1
Level: 1
15 sec.
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Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
T Spine Rotation
1
Level: 1
S1
5
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T Spine Rotation
1
Level: 1
S2
5
Subscription needed
Side tilt
1
Level: 1
S1
6
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Side tilt
1
Level: 1
S2
6
Subscription needed
Forward fold
1
Level: 1
10 sec.
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T Stretch
1
Level: 1
8 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
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Main exercises
Quadroped
3
Level: 1
R1
20 sec.
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Quadroped
3
Level: 1
R2
20 sec.
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Quadroped
3
Level: 1
R3
20 sec.
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Reverse plank leg abduction
6
Level: 3
R1
12
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Reverse plank leg abduction
6
Level: 3
R2
12
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Reverse plank leg abduction
6
Level: 3
R3
12
Subscription needed
Narrow grip pushups in plank
6
Level: 2
R1
10
Narrow grip pushups in plank
6
Level: 2
R2
10
Narrow grip pushups in plank
6
Level: 2
R3
10
Low pull
6
Level: 3
R1
12
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Low pull
6
Level: 3
R2
12
Subscription needed
Low pull
6
Level: 3
R3
12
Subscription needed
Pistol (with leg alteration)
6
Level: 2
R1
10
Subscription needed
Pistol (with leg alteration)
6
Level: 2
R2
10
Subscription needed
Pistol (with leg alteration)
6
Level: 2
R3
10
Subscription needed
High pull
2
Level: 2
R1
12
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High pull
2
Level: 2
R2
12
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High pull
2
Level: 2
R3
12
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Forearm flexion
4
Level: 2
R1
12
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Forearm flexion
4
Level: 2
R2
12
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Forearm flexion
4
Level: 2
R3
12
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Cool down
Neck extension
1
Level: 1
R1
6
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Neck extension
1
Level: 1
R2
6
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Posterior deltoid stretch
1
Level: 1
R1
15 sec.
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Posterior deltoid stretch
1
Level: 1
R2
15 sec.
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Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
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Lower back stretch with rotation
1
Level: 1
15 sec.
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Hammock - Dolphin
1
Level: 2
5
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Cross-legged incline
1
Level: 1
R1
15 sec.
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Cross-legged incline
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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Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

Comments

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