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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
Squats (wide feet position)
1
Level: 2
15
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Back extension
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Side lunge (alternating)
5
Level: 3
12
Pull-up with a wide grip
6
Level: 2
6
Plank pushups
5
Level: 2
10
Forearm flexion with reverse grip
3
Level: 2
12
Round 2
Side lunge (alternating)
5
Level: 3
12
Pull-up with a wide grip
6
Level: 2
6
Plank pushups
5
Level: 2
10
Forearm flexion with reverse grip
3
Level: 2
12
Round 3
Side lunge (alternating)
5
Level: 3
12
Pull-up with a wide grip
6
Level: 2
6
Plank pushups
5
Level: 2
10
Forearm flexion with reverse grip
3
Level: 2
12
Round 4
Hip extension
5
Level: 2
10
Exit to the plank on the forearms
6
Level: 3
12
T - Abduction
3
Level: 1
10
Overhead Forearm extension
5
Level: 2
12
Round 5
Hip extension
5
Level: 2
10
Exit to the plank on the forearms
6
Level: 3
12
T - Abduction
3
Level: 1
10
Overhead Forearm extension
5
Level: 2
12
Round 6
Hip extension
5
Level: 2
10
Exit to the plank on the forearms
6
Level: 3
12
T - Abduction
3
Level: 1
10
Overhead Forearm extension
5
Level: 2
12
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
Embryo
1
Level: 1
10 sec.

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