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165
Workout

Stefanos Ntouskos

~17 min.
~204 kcal
⁉️ Comments

Stefanos Ntouskos (born 29 March 1997 in Ioannina, Greece) is a Greek competitive rower, an Olympic champion. He previously competed at the 2016 Summer Olympics in Rio de Janeiro, in the men's lightweight coxless four, finishing in the sixth place.

Interesting Fact

Stefanos' athletic career had a rough start, he couldn't finish in the top five for many years. He was determined to give up rowing after the Tokyo Olympics. In an unexpected turn of events, Stefanos Ntouskos wins a gold medal in the final of the men's single sculls, finishing in record time. He couldn't believe his dream finally came true. This victory gave him stength for more competitions to come. Ntouskos is also the first Greek Olympic champion in rowing.

Quote

Sport is my life and I want to tell all young people to not give up after the first setback, continue following your dreams, get up on your feet after every fall and carry on fighting.

Warm up
Squats (wide feet position)
1
Level: 2
15
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T Spine Rotation
1
Level: 1
S1
5
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T Spine Rotation
1
Level: 1
S2
5
Subscription needed
Back extension
1
Level: 1
10
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Y 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
Latissimus stretch
1
Level: 1
S1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Pull-up with a wide grip
8
Level: 3
R1
6
Subscription needed
Pull-up with a wide grip
8
Level: 3
R2
6
Subscription needed
Pull-up with a wide grip
8
Level: 3
R3
6
Subscription needed
Bar muscle up
7
Level: 2
R1
10
Subscription needed
Bar muscle up
7
Level: 2
R2
10
Subscription needed
Bar muscle up
7
Level: 2
R3
10
Subscription needed
Narrow press
7
Level: 3
R1
10
Subscription needed
Narrow press
7
Level: 3
R2
10
Subscription needed
Narrow press
7
Level: 3
R3
10
Subscription needed
Y adduction
4
Level: 1
R1
10
Subscription needed
Y adduction
4
Level: 1
R2
10
Subscription needed
Y adduction
4
Level: 1
R3
10
Subscription needed
Sprint start (alternating)
9
Level: 4
R1
10
Subscription needed
Sprint start (alternating)
9
Level: 4
R2
10
Subscription needed
Sprint start (alternating)
9
Level: 4
R3
10
Subscription needed
Hip extension
7
Level: 3
R1
10
Subscription needed
Hip extension
7
Level: 3
R2
10
Subscription needed
Hip extension
7
Level: 3
R3
10
Subscription needed
Quadroped
5
Level: 2
R1
10
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Quadroped
5
Level: 2
R2
10
Subscription needed
Quadroped
5
Level: 2
R3
10
Subscription needed
Horizontal forearm flexion
8
Level: 3
R1
12
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Horizontal forearm flexion
8
Level: 3
R2
12
Subscription needed
Horizontal forearm flexion
8
Level: 3
R3
12
Subscription needed
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Embryo
1
Level: 1
10 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

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