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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
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
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T Spine Rotation
1
Level: 1
S1
5
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T Spine Rotation
1
Level: 1
S2
5
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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
Round 1
Side lunge (alternating)
5
Level: 3
12
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Pull-up with a wide grip
6
Level: 2
6
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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
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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
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
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Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed

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