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150
Workout

Svetlana Khorkina

~17 min.
~204 kcal
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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
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.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Side tilt
1
Level: 1
S1
6
Subscription needed
Side tilt
1
Level: 1
S2
6
Subscription needed
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Subscription needed
Main exercises
Saw
7
Level: 2
10
Subscription needed
Reverse plank leg abduction (alternating)
7
Level: 1
10
Subscription needed
Saw
7
Level: 2
10
Subscription needed
Reverse plank leg abduction (alternating)
7
Level: 1
10
Subscription needed
Saw
7
Level: 2
10
Subscription needed
Reverse plank leg abduction (alternating)
7
Level: 1
10
Subscription needed
Parallel grip pull-ups
7
Level: 3
10
Subscription needed
Pushup on the hands in standing
4
Level: 1
6
Subscription needed
Parallel grip pull-ups
7
Level: 3
10
Subscription needed
Pushup on the hands in standing
4
Level: 1
6
Subscription needed
Parallel grip pull-ups
7
Level: 3
10
Subscription needed
Pushup on the hands in standing
4
Level: 1
6
Subscription needed
Swimmer start (alternating)
7
Level: 2
10
Subscription needed
T - Abduction
5
Level: 2
10
Subscription needed
Swimmer start (alternating)
7
Level: 2
10
Subscription needed
T - Abduction
5
Level: 2
10
Subscription needed
Swimmer start (alternating)
7
Level: 2
10
Subscription needed
T - Abduction
5
Level: 2
10
Subscription needed
Hinge press (bars)
5
Level: 2
10
Subscription needed
Cross forearm flexion
8
Level: 3
12
Subscription needed
Hinge press (bars)
5
Level: 2
10
Subscription needed
Cross forearm flexion
8
Level: 3
12
Subscription needed
Hinge press (bars)
5
Level: 2
10
Subscription needed
Cross forearm flexion
8
Level: 3
12
Subscription needed

Comments

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