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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
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (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.
Lower back stretch
1
Level: 1
10 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
Quadroped
3
Level: 1
R1
20 sec.
Quadroped
3
Level: 1
R2
20 sec.
Quadroped
3
Level: 1
R3
20 sec.
Reverse plank leg abduction
6
Level: 3
R1
12
Reverse plank leg abduction
6
Level: 3
R2
12
Reverse plank leg abduction
6
Level: 3
R3
12
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
Low pull
6
Level: 3
R2
12
Low pull
6
Level: 3
R3
12
Pistol (with leg alteration)
6
Level: 2
R1
10
Pistol (with leg alteration)
6
Level: 2
R2
10
Pistol (with leg alteration)
6
Level: 2
R3
10
High pull
2
Level: 2
R1
12
High pull
2
Level: 2
R2
12
High pull
2
Level: 2
R3
12
Forearm flexion
4
Level: 2
R1
12
Forearm flexion
4
Level: 2
R2
12
Forearm flexion
4
Level: 2
R3
12
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
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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