177
Workout

Roman Vlasov

~15 min.
~180 kcal
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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
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
Sprint start (alternating)
8
Level: 3
10
Hip Press
7
Level: 2
8
Push-ups - Mountain climber
9
Level: 3
6
Medium pull - Triceps
6
Level: 1
6
Sprint start (alternating)
8
Level: 3
10
Hip Press
7
Level: 2
8
Push-ups - Mountain climber
9
Level: 3
6
Medium pull - Triceps
6
Level: 1
6
Sprint start (alternating)
8
Level: 3
10
Hip Press
7
Level: 2
8
Push-ups - Mountain climber
9
Level: 3
6
Medium pull - Triceps
6
Level: 1
6
Pistol (with leg alteration)
7
Level: 3
10
Y-T-I adduction
8
Level: 3
4
Butterfly
7
Level: 3
10
Side Crunch
7
Level: 2
12
Pistol (with leg alteration)
7
Level: 3
10
Y-T-I adduction
8
Level: 3
4
Butterfly
7
Level: 3
10
Side Crunch
7
Level: 2
12
Pistol (with leg alteration)
7
Level: 3
10
Y-T-I adduction
8
Level: 3
4
Butterfly
7
Level: 3
10
Side Crunch
7
Level: 2
12

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