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114
Workout

Damir Martin

~18 min.
~216 kcal
⁉️ Comments

Damir Martin (born 14 July 1988 in Vukovar) is a Croatian rower. He is a triple Summer Olympics medalist and a double World Champion.

Interesting Fact

Martin began rowing at the age of 12. He has been part of the Croatian national team since the age of 17. He won silver in the men's single scull at the 2016 Olympics losing to a strong contestant Mahé Drysdale in a photo finish. Aside from single sculls, Damir also takes part in quadruple sculls since his debut at the 2009 World Rowing Cup in Munich. Just two weeks of training as a team was enough to beat the former World and Poland Olympics champions. The team could not believe in such a sensational outcome, having always looked up to the supreme Polish team.

Quote

Work hard, have fun and avoid injury.

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.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Side tilt
1
Level: 1
S1
6
Subscription needed
Side tilt
1
Level: 1
S2
6
Subscription needed
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Subscription needed
Main exercises
Round 1
Side lunge (alternating)
5
Level: 3
12
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Pull-up with a wide grip
6
Level: 2
6
Subscription needed
Plank pushups
5
Level: 2
10
Subscription needed
Forearm flexion with reverse grip
3
Level: 2
12
Subscription needed
Round 2
Side lunge (alternating)
5
Level: 3
12
Subscription needed
Pull-up with a wide grip
6
Level: 2
6
Subscription needed
Plank pushups
5
Level: 2
10
Subscription needed
Forearm flexion with reverse grip
3
Level: 2
12
Subscription needed
Round 3
Side lunge (alternating)
5
Level: 3
12
Subscription needed
Pull-up with a wide grip
6
Level: 2
6
Subscription needed
Plank pushups
5
Level: 2
10
Subscription needed
Forearm flexion with reverse grip
3
Level: 2
12
Subscription needed
Round 4
Hip extension
5
Level: 2
10
Subscription needed
Exit to the plank on the forearms
6
Level: 3
12
Subscription needed
T - Abduction
3
Level: 1
10
Subscription needed
Overhead Forearm extension
5
Level: 2
12
Subscription needed
Round 5
Hip extension
5
Level: 2
10
Subscription needed
Exit to the plank on the forearms
6
Level: 3
12
Subscription needed
T - Abduction
3
Level: 1
10
Subscription needed
Overhead Forearm extension
5
Level: 2
12
Subscription needed
Round 6
Hip extension
5
Level: 2
10
Subscription needed
Exit to the plank on the forearms
6
Level: 3
12
Subscription needed
T - Abduction
3
Level: 1
10
Subscription needed
Overhead Forearm extension
5
Level: 2
12
Subscription needed
Cool down
Forward lunge
1
Level: 1
15 sec.
Subscription needed
M Stretch
1
Level: 1
8 sec.
Subscription needed
T Stretch
1
Level: 1
8 sec.
Subscription needed
Hero pose
1
Level: 2
R1
5
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Hero pose
1
Level: 2
R2
5
Subscription needed
Hammock - Dolphin
1
Level: 2
5
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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
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

Comments

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