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117
Workout

Kyle Dake

~19 min.
~228 kcal
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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
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
Crunch
7
Level: 2
12
Subscription needed
Hip and lower leg flexion
3
Level: 2
8
Subscription needed
Crunch
7
Level: 2
12
Subscription needed
Hip and lower leg flexion
3
Level: 2
8
Subscription needed
Crunch
7
Level: 2
12
Subscription needed
Hip and lower leg flexion
3
Level: 2
8
Subscription needed
Low pull
6
Level: 3
12
Subscription needed
Press
6
Level: 3
12
Subscription needed
Low pull
6
Level: 3
12
Subscription needed
Press
6
Level: 3
12
Subscription needed
Low pull
6
Level: 3
12
Subscription needed
Press
6
Level: 3
12
Subscription needed
Pistol (with leg alteration)
6
Level: 2
10
Subscription needed
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
Subscription needed
Butterfly
5
Level: 2
10
Forearm extension
3
Level: 2
12
Subscription needed
Forearm flexion with reverse grip
3
Level: 2
12
Subscription needed
Forearm extension
3
Level: 2
12
Subscription needed
Forearm flexion with reverse grip
3
Level: 2
12
Subscription needed
Forearm extension
3
Level: 2
12
Subscription needed
Forearm flexion with reverse grip
3
Level: 2
12
Subscription needed

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