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162
Workout

Alexei Nemov

~17 min.
~204 kcal
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Alexei Yurievich Nemov (born 28 May 1976 in Barashevo, Mordovian ASSR) is a Russian artistic gymnast, four-time Olympic champion and five-time world champion.

Interesting Fact

Alexei Nemov was on his way to the 2004 Olympic Games in Athens to gracefully end his career. Nemov's performance brought the house down on high bar and placed him in the middle of a judging controversy. He took a step on landing which was a two tenths deduction, but was not severe enough to cost him a medal. The judges posted a ludicrous score of 9.725, which completely shocked everyone present. The crowd became unruly on seeing the results, and 12 thousand spectators interrupted the competition for almost fifteen minutes. No one cared about the routines to follow. The fans only calmed down after Nemov gestured to do so. Influenced by the crowd's fierce reaction, the judges reevaluated the routine and increased Nemov's score, but this did not improve his placement and he finished without a medal. The name of Alexei Nemov, who only came fifth, remains in the memory of the whole world.

Quote

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Warm up
Squats (wide feet position)
1
Level: 2
15
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Back extension
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Main exercises
Saw
7
Level: 2
10
Reverse plank leg abduction (alternating)
8
Level: 2
10
Saw
7
Level: 2
10
Reverse plank leg abduction (alternating)
8
Level: 2
10
Saw
7
Level: 2
10
Reverse plank leg abduction (alternating)
8
Level: 2
10
Pushup on the hands in standing
7
Level: 2
6
Parallel grip pull-ups
7
Level: 3
10
Pushup on the hands in standing
7
Level: 2
6
Parallel grip pull-ups
7
Level: 3
10
Pushup on the hands in standing
7
Level: 2
6
Parallel grip pull-ups
7
Level: 3
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
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
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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