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153
Workout

Buvaisar Saitiev

~55 min.
~660 kcal
⁉️ Comments

Buvaisar Hamidovich Saitiev (born 11 March 1975 in Khasavyurt, Dagestan ASSR) is a Russian freestyle wrestler of Chechen heritage. He is one of the most decorated freestyle wrestlers of all time. He is also a three-time Olympic champion, nine-time world champion and six-time European champion.

Interesting Fact

In third grade for an essay titled "What do I want to be when I grow up?", he wrote "I will be an Olympic champion". When the essay was declaimed at his school graduation, his mother, Belija Saitieva burst into tears. By that time Buvaisar was already a city champion, junior champion of Dagestan and winner of the USSR championship. Yet he yearned for more, and as keeping his promise to himself became an Olympic champion.

Quote

It doesn't matter if you're better than someone else. What matters is if you're better than yourself yesterday.

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.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
Side Crunch
7
Level: 2
12
Hip and lower leg flexion
5
Level: 3
8
Side Crunch
7
Level: 2
12
Hip and lower leg flexion
5
Level: 3
8
Side Crunch
7
Level: 2
12
Hip and lower leg flexion
5
Level: 3
8
Low pull
7
Level: 4
12
Press - I Adduction
6
Level: 2
6
Low pull
7
Level: 4
12
Press - I Adduction
6
Level: 2
6
Low pull
7
Level: 4
12
Press - I Adduction
6
Level: 2
6
Pistol (with leg alteration)
7
Level: 3
10
I - Abduction
6
Level: 2
10
Pistol (with leg alteration)
7
Level: 3
10
I - Abduction
6
Level: 2
10
Pistol (with leg alteration)
7
Level: 3
10
I - Abduction
6
Level: 2
10
Forearm extension
5
Level: 3
12
Forearm flexion with reverse grip
8
Level: 3
12
Forearm extension
5
Level: 3
12
Forearm flexion with reverse grip
8
Level: 3
12
Forearm extension
5
Level: 3
12
Forearm flexion with reverse grip
8
Level: 3
12
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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