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Workouts / From Zero to Hero
150
Workout

Svetlana Khorkina

~55 min.
~660 kcal
⁉️ Comments

Svetlana Vasilyevna Khorkina (born 19 January 1979 in Belgorod) is a Russian artistic gymnast. She is a two-time Olympic champion in the uneven bars event, 9-time world champion and 13-time European champion.

Interesting Fact

The only reason that pushed her to compete at the 2000 Olympic Games was her goal to become the all-time Olympic champion. However, blatant injustice prevented her from ever reaching that goal. Before her performance, she saw some of her opponents fall and make a series of crucial mistakes. She did not think anything of it, and confidently went up to the vault. At the end of her performance, she fell on both knees, and left in tears and excruciating pain. It was later revealed that the vault was set five centimeters lower than it should have been, causing many gymnasts, including Khorkina, to fall. In light of the emerged scandal, the gymnasts who had already vaulted were invited to vault again with their previous scores annulled, but being in a depressed state of mind, Khorkina refused. The story of a short-legged vault remained in her mind forever. After the 2000 Olympics Svetlana won two more medals at the Olympics in Athens, and many more titles at the World and European Championships, also becoming the first gymnast to win three all-around titles at the World Championship.

Quote

In life one can only achieve what they seek with hard work and constant pursuit of self-improvement.

Warm up
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Embryo
1
Level: 1
10 sec.
Short extension
1
Level: 1
8
Cossack squat
1
Level: 1
10
Biceps stretch
1
Level: 1
8 sec.
Forward lunge
1
Level: 1
15 sec.
Rotation 2
1
Level: 2
8
Main exercises
Saw
7
Level: 2
10
Reverse plank leg abduction (alternating)
7
Level: 1
10
Saw
7
Level: 2
10
Reverse plank leg abduction (alternating)
7
Level: 1
10
Saw
7
Level: 2
10
Reverse plank leg abduction (alternating)
7
Level: 1
10
Parallel grip pull-ups
7
Level: 3
10
Pushup on the hands in standing
4
Level: 1
6
Parallel grip pull-ups
7
Level: 3
10
Pushup on the hands in standing
4
Level: 1
6
Parallel grip pull-ups
7
Level: 3
10
Pushup on the hands in standing
4
Level: 1
6
Swimmer start (alternating)
7
Level: 2
10
T - Abduction
5
Level: 2
10
Swimmer start (alternating)
7
Level: 2
10
T - Abduction
5
Level: 2
10
Swimmer start (alternating)
7
Level: 2
10
T - Abduction
5
Level: 2
10
Hinge press (bars)
5
Level: 2
10
Cross forearm flexion
8
Level: 3
12
Hinge press (bars)
5
Level: 2
10
Cross forearm flexion
8
Level: 3
12
Hinge press (bars)
5
Level: 2
10
Cross forearm flexion
8
Level: 3
12
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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