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117
Workout

Kyle Dake

~19 min.
~228 kcal
⁉️ Comments

Kyle Douglas Dake (born February 25, 1991 in Ithaca, New York, U.S.) is an American freestyle wrestler and three-time World Champion. He is the third four-time NCAA Division I National Champion in history.

Interesting Fact

Winning an Olympic medal is extremely difficult, but what's even more difficult is to pass the U.S. Olympic Team Trials due to intense competition. At university, he was considered one of the greatest wrestlers, yet was defeated at both the World Team and the Olympic Team Trials. Despite this, his determination never faded away, he dreamed of competing against the best of the best. He only achieved global fame in 2018 after making his first US World Team and taking gold at the World Championship in the men's freestyle 79 kilograms wrestling.

Quote

It's often harder to defend your title then to win it for the first time.

Warm up
Widmill
1
Level: 1
S1
10 sec.
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Widmill
1
Level: 1
S2
10 sec.
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Golf
1
Level: 2
6
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Side lunge (alternating)
1
Level: 2
12
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Butterfly
1
Level: 1
10
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Exit to the plank on the forearms
1
Level: 1
12
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Side lunge stretch
1
Level: 1
S1
15 sec.
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Side lunge stretch
1
Level: 1
S2
15 sec.
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Short extension
1
Level: 1
8
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Sumo squat
1
Level: 2
10
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Main exercises
Crunch
7
Level: 2
12
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Hip and lower leg flexion
3
Level: 2
8
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Crunch
7
Level: 2
12
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Hip and lower leg flexion
3
Level: 2
8
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Crunch
7
Level: 2
12
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Hip and lower leg flexion
3
Level: 2
8
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Low pull
6
Level: 3
12
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Press
6
Level: 3
12
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Low pull
6
Level: 3
12
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Press
6
Level: 3
12
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Low pull
6
Level: 3
12
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Press
6
Level: 3
12
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Pistol (with leg alteration)
6
Level: 2
10
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Butterfly
5
Level: 2
10
Pistol (with leg alteration)
6
Level: 2
10
Subscription needed
Butterfly
5
Level: 2
10
Pistol (with leg alteration)
6
Level: 2
10
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Butterfly
5
Level: 2
10
Forearm extension
3
Level: 2
12
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Forearm flexion with reverse grip
3
Level: 2
12
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Forearm extension
3
Level: 2
12
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Forearm flexion with reverse grip
3
Level: 2
12
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Forearm extension
3
Level: 2
12
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Forearm flexion with reverse grip
3
Level: 2
12
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Cool down
Lunges L
1
Level: 1
R1
6
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Lunges L
1
Level: 1
R2
6
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T Spine Rotation
1
Level: 1
R1
5
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T Spine Rotation
1
Level: 1
R2
5
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Side tilt
1
Level: 1
R1
6
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Side tilt
1
Level: 1
R2
6
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Dolphin
1
Level: 1
8
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Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
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Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
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Cossack squat in a bent-over position
1
Level: 1
10
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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

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