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260
Workout

Ilya Ilyin

~27 min.
~324 kcal
⁉️ Comments

Ilya Aleksandrovich Ilyin (born 24 May 1988 in Kzyl-Orda, Kazakh SSR) is a Kazakhstani weightlifter who won four World Championships, two Junior World Championships and two Asian Games. He is a holder of 4 world records.

Interesting Fact

He joined weightlifting because of his brother Alexey. There was no one at home to look after his younger brother, so Alexey had to take him to his weightlifting sessions. Ilyin had his first training session at age 6. One could argue that he started lifting weights before learning to read and count. Ilyan Ilyin has never lost a single world championship. Ilyin was named IWF World Weightlifter of the Year four times: in 2005, 2006, 2014, and 2015. He has set 3 youth, 1 junior and 4 senior world records.

Quote

Everything is in my power. Like I've always proved. I'll get on that platform, win again and that's it.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Subscription needed
Single leg hip hinge
1
Level: 1
S2
5
Subscription needed
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
Back extension
1
Level: 2
10
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Forward lunge
1
Level: 1
15 sec.
Subscription needed
M Stretch
1
Level: 1
8 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Lunge
4
Level: 3
S1
12
Subscription needed
Lunge
4
Level: 3
S2
12
Subscription needed
Lunge
4
Level: 3
S1
12
Subscription needed
Lunge
4
Level: 3
S2
12
Subscription needed
Lunge
4
Level: 3
S1
12
Subscription needed
Lunge
4
Level: 3
S2
12
Subscription needed
Low pull (one hand)
8
Level: 3
S1
8
Subscription needed
Low pull (one hand)
8
Level: 3
S2
8
Subscription needed
Low pull (one hand)
8
Level: 3
S1
8
Subscription needed
Low pull (one hand)
8
Level: 3
S2
8
Subscription needed
Low pull (one hand)
8
Level: 3
S1
8
Subscription needed
Low pull (one hand)
8
Level: 3
S2
8
Subscription needed
Press with pushup
8
Level: 2
S1
10
Subscription needed
Press with pushup
8
Level: 2
S2
10
Subscription needed
Press with pushup
8
Level: 2
S1
10
Subscription needed
Press with pushup
8
Level: 2
S2
10
Subscription needed
Lower leg flexion (single leg )
4
Level: 1
S1
6
Subscription needed
Lower leg flexion (single leg )
4
Level: 1
S2
6
Subscription needed
Lower leg flexion (single leg )
4
Level: 1
S1
6
Subscription needed
Lower leg flexion (single leg )
4
Level: 1
S2
6
Subscription needed
Lower leg flexion (single leg )
4
Level: 1
S1
6
Subscription needed
Lower leg flexion (single leg )
4
Level: 1
S2
6
Subscription needed
Pike (sideways with rotation)
6
Level: 2
S1
8
Subscription needed
Pike (sideways with rotation)
6
Level: 2
S2
8
Subscription needed
Pike (sideways with rotation)
6
Level: 2
S1
8
Subscription needed
Pike (sideways with rotation)
6
Level: 2
S2
8
Subscription needed
Pike (sideways with rotation)
6
Level: 2
S1
8
Subscription needed
Pike (sideways with rotation)
6
Level: 2
S2
8
Subscription needed
Chain triceps extension (side)
7
Level: 3
S1
8
Subscription needed
Chain triceps extension (side)
7
Level: 3
S2
8
Subscription needed
Chain triceps extension (side)
7
Level: 3
S1
8
Subscription needed
Chain triceps extension (side)
7
Level: 3
S2
8
Subscription needed
Chain triceps extension (side)
7
Level: 3
S1
8
Subscription needed
Chain triceps extension (side)
7
Level: 3
S2
8
Subscription needed
Forearm flexion with single arm
9
Level: 3
S1
12
Subscription needed
Forearm flexion with single arm
9
Level: 3
S2
12
Subscription needed
Forearm flexion with single arm
9
Level: 3
S1
12
Subscription needed
Forearm flexion with single arm
9
Level: 3
S2
12
Subscription needed
Forearm flexion with single arm
9
Level: 3
S1
12
Subscription needed
Forearm flexion with single arm
9
Level: 3
S2
12
Subscription needed
Cool down
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

Comments

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