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120
Workout

Nils Göran van der Poel

~18 min.
~216 kcal
⁉️ Comments

Nils Göran van der Poel (born 25 April 1996 in Trollhättan, Sweden) is a Swedish speed skater, a two-time Olympic and World Champion. He is the current World and Olympic record holder.

Interesting Fact

It is often assumed that only people who are mentally strong, tough and resolute engage in professional sport. The same cannot be said for Nils, who acknowledges that he may not be as fearless as some would expect. He always hated competing, every competition severely induced his anxiety. Having ocercome his fear, he realised that every competition now felt like a stroll in the park. Such an incredible development was a result of him consistently facing new challenges. He was not just competing against his opponents on the ice rink, he was also in a battle with himself. Van der Poel became the first Swede of the 21st century to win an Olympic gold medal in speedskating, setting a new world record in the process.

Quote

True confidence comes with experience.

Warm up
Golf
1
Level: 1
6
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Press
1
Level: 1
12
Subscription needed
Squats
1
Level: 1
20
Subscription needed
Back extension
1
Level: 2
10
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Main exercises
Sprint start (alternating)
8
Level: 3
10
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Hip and lower leg flexion (alternating)
4
Level: 2
8
Subscription needed
Sprint start (alternating)
8
Level: 3
10
Subscription needed
Hip and lower leg flexion (alternating)
4
Level: 2
8
Subscription needed
Sprint start (alternating)
8
Level: 3
10
Subscription needed
Hip and lower leg flexion (alternating)
4
Level: 2
8
Subscription needed
Parallel grip pull-ups
5
Level: 2
10
Subscription needed
Narrow press
5
Level: 2
10
Subscription needed
Parallel grip pull-ups
5
Level: 2
10
Subscription needed
Narrow press
5
Level: 2
10
Subscription needed
Parallel grip pull-ups
5
Level: 2
10
Subscription needed
Narrow press
5
Level: 2
10
Subscription needed
Hip Press
7
Level: 2
8
Subscription needed
Mountain Climber
5
Level: 1
12
Subscription needed
Hip Press
7
Level: 2
8
Subscription needed
Mountain Climber
5
Level: 1
12
Subscription needed
Hip Press
7
Level: 2
8
Subscription needed
Mountain Climber
5
Level: 1
12
Subscription needed
Forearm extension
3
Level: 2
12
Subscription needed
Cross forearm flexion
3
Level: 2
12
Subscription needed
Forearm extension
3
Level: 2
12
Subscription needed
Cross forearm flexion
3
Level: 2
12
Subscription needed
Forearm extension
3
Level: 2
12
Subscription needed
Cross forearm flexion
3
Level: 2
12
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Cool down
Cossack squat in a bent-over position
1
Level: 2
10
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L extension
1
Level: 1
8
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Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
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Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Hero pose
1
Level: 1
R1
15 sec.
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Hero pose
1
Level: 1
R2
15 sec.
Subscription needed
Embryo
1
Level: 1
10 sec.
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