153
Workout

Emmanuel Pacquiao

~18 min.
~216 kcal
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Emmanuel Dapidran Pacquiao (born 17 December 1978 in Kibawe, Bukidnon, Philippines) is a Filipino professional boxer. As of 2021, Pacquiao is the only eight-division world champion in the history of boxing.

Interesting Fact

In his early years, Pacquiao did not yet understand the intricacy of professional boxing, and therefore simply had his boxing matches in a ring. He fought in a very heated manner, much to the delight of the crowd. Having earned fame and admiration in Asia, the athlete went on to conquer America. At first, the frail 1.69-metres-tall Filipino was not appealing to the American coaches. The one who saw a star in him was Freddie Roach: a short boxing match against Pacquiao convinced him of Manny's bright future. Thus started the biography of 'Pac-Man'.

Quote

If you practice hard, you can win every battle.

Warm Up
Lower back stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
10
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Golf
1
Level: 2
6
W extension
1
Level: 1
8
Lunges L
1
Level: 1
6
Main exercises
Side Crunch
7
Level: 2
R1
12
Side Crunch
7
Level: 2
R2
12
Side Crunch
7
Level: 2
R3
12
Hip and lower leg flexion
5
Level: 3
R1
8
Hip and lower leg flexion
5
Level: 3
R2
8
Hip and lower leg flexion
5
Level: 3
R3
8
Low pull
7
Level: 4
R1
12
Low pull
7
Level: 4
R2
12
Low pull
7
Level: 4
R3
12
Press - I Adduction
6
Level: 2
R1
6
Press - I Adduction
6
Level: 2
R2
6
Press - I Adduction
6
Level: 2
R3
6
Pistol (with leg alteration)
7
Level: 3
R1
10
Pistol (with leg alteration)
7
Level: 3
R2
10
Pistol (with leg alteration)
7
Level: 3
R3
10
I - Abduction
6
Level: 2
R1
10
I - Abduction
6
Level: 2
R2
10
I - Abduction
6
Level: 2
R3
10
Forearm extension
5
Level: 3
R1
12
Forearm extension
5
Level: 3
R2
12
Forearm extension
5
Level: 3
R3
12
Forearm flexion with reverse grip
8
Level: 3
R1
12
Forearm flexion with reverse grip
8
Level: 3
R2
12
Forearm flexion with reverse grip
8
Level: 3
R3
12

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