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177
Workout

Roman Vlasov

~15 min.
~180 kcal
⁉️ Comments

Roman Andreyevich Vlasov (born 6 October 1990 in Novosibirsk, RSFSR, Soviet Union) is a Russian Greco-Roman wrestler. He is a two-time Olympic champion, three-time world champion and four-time European champion.

Interesting Fact

From age 15 he competed for the Russian national team and frequently won medals at different championships. However, a black cloud hung over his athletic career soon after. Roman Vlasov suffered a severe ahoulder injury after his second European championship. The surgery, the long recovery were incompatible with professional wrestling according to his doctor's prognosis. The athlete himself remembers that at this moement he was in constant pain - not so much physical but emotional - from no longer being able to pursue sports. Three years later he competed at the Olympics in London and returned with a gold medal. The year after at the World Championship in Budapest he won a silver medal. 2015 was also a memorable year for the athlete - he became the world champion at the tournament in the U.S.

Quote

That's just the way things are, you have to move forward - so we move!

Warm up
Lower back stretch with rotation
1
Level: 1
15 sec.
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Wall Slide (stand facing the anchor point)
1
Level: 1
8
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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
Side tilt
1
Level: 1
S1
6
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Side tilt
1
Level: 1
S2
6
Subscription needed
Forward fold
1
Level: 1
10 sec.
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T Stretch
1
Level: 1
8 sec.
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Cossack squat in a bent-over position
1
Level: 1
10
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Main exercises
Round 1
Sprint start (alternating)
8
Level: 3
10
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Hip Press
7
Level: 2
8
Subscription needed
Push-ups - Mountain climber
9
Level: 3
6
Subscription needed
Medium pull - Triceps
6
Level: 1
6
Subscription needed
Round 2
Sprint start (alternating)
8
Level: 3
10
Subscription needed
Hip Press
7
Level: 2
8
Subscription needed
Push-ups - Mountain climber
9
Level: 3
6
Subscription needed
Medium pull - Triceps
6
Level: 1
6
Subscription needed
Round 3
Sprint start (alternating)
8
Level: 3
10
Subscription needed
Hip Press
7
Level: 2
8
Subscription needed
Push-ups - Mountain climber
9
Level: 3
6
Subscription needed
Medium pull - Triceps
6
Level: 1
6
Subscription needed
Round 4
Pistol (with leg alteration)
7
Level: 3
10
Subscription needed
Y-T-I adduction
8
Level: 3
4
Subscription needed
Butterfly
7
Level: 3
10
Subscription needed
Side Crunch
7
Level: 2
12
Round 5
Pistol (with leg alteration)
7
Level: 3
10
Subscription needed
Y-T-I adduction
8
Level: 3
4
Subscription needed
Butterfly
7
Level: 3
10
Subscription needed
Side Crunch
7
Level: 2
12
Round 6
Pistol (with leg alteration)
7
Level: 3
10
Subscription needed
Y-T-I adduction
8
Level: 3
4
Subscription needed
Butterfly
7
Level: 3
10
Subscription needed
Side Crunch
7
Level: 2
12
Cool down
Neck extension
1
Level: 1
R1
6
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Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
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Posterior deltoid stretch
1
Level: 1
R2
15 sec.
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Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
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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.
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Cross-legged incline
1
Level: 1
R2
15 sec.
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squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
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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

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