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276
Workout

Evgeniya Kanaeva

~28 min.
~336 kcal
⁉️ Comments

Evgeniya Olegovna Kanaeva (born 2 April 1990 in Omsk) is a Russian individual rhythmic gymnast, two-time Olympic champion and 17-time world champion. She is the only individual rhythmic gymnast in history to win two Olympic all-around gold medals.

Interesting Fact

At 2008 Beijing Olympic Games, Kanaeva was the youngest among all the finalists in the rhythmic gymnastics competition. However, she remained calm and made only a few mistakes. With this mentality and her high level of technical difficulty, Kanaeva won the Olympic title with a score of 75.50, ahead of second place by a margin of 3.50 points. In her coach's words, what Kanaeva achieved at that competition would be difficult to repeat for any gymnast in the near future.

Quote

I can't become stagnant, I need to progress and show something new.

Warm up
Hammock
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Golf
1
Level: 1
6
Tilt
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
L extension
1
Level: 1
S1
8
L extension
1
Level: 1
S2
8
Side tilt
1
Level: 1
6
Main exercises
Lower leg flexion (single leg )
4
Level: 1
S1
6
Lunge
4
Level: 3
S1
12
Lower leg flexion (single leg )
4
Level: 1
S2
6
Lunge
4
Level: 3
S2
12
Lower leg flexion (single leg )
4
Level: 1
S1
6
Lunge
4
Level: 3
S1
12
Lower leg flexion (single leg )
4
Level: 1
S2
6
Lunge
4
Level: 3
S2
12
Lower leg flexion (single leg )
4
Level: 1
S1
6
Lunge
4
Level: 3
S1
12
Lower leg flexion (single leg )
4
Level: 1
S2
6
Lunge
4
Level: 3
S2
12
Low pull (one hand)
8
Level: 3
S1
8
Press with pushup
8
Level: 2
S1
10
Low pull (one hand)
8
Level: 3
S2
8
Press with pushup
8
Level: 2
S2
10
Low pull (one hand)
8
Level: 3
S1
8
Press with pushup
8
Level: 2
S1
10
Low pull (one hand)
8
Level: 3
S2
8
Press with pushup
8
Level: 2
S2
10
Low pull (one hand)
8
Level: 3
S1
8
Press with pushup
8
Level: 2
S1
10
Low pull (one hand)
8
Level: 3
S2
8
Press with pushup
8
Level: 2
S2
10
Pike (sideways with rotation)
6
Level: 2
S1
8
Pike (sideways with rotation)
6
Level: 2
S2
8
Pike (sideways with rotation)
6
Level: 2
S1
8
Pike (sideways with rotation)
6
Level: 2
S2
8
Pike (sideways with rotation)
6
Level: 2
S1
8
Pike (sideways with rotation)
6
Level: 2
S2
8
Chain triceps extension (side)
7
Level: 3
S1
8
Forearm flexion with single arm
9
Level: 3
S1
12
Chain triceps extension (side)
7
Level: 3
S2
8
Forearm flexion with single arm
9
Level: 3
S2
12
Chain triceps extension (side)
7
Level: 3
S1
8
Forearm flexion with single arm
9
Level: 3
S1
12
Chain triceps extension (side)
7
Level: 3
S2
8
Forearm flexion with single arm
9
Level: 3
S2
12
Chain triceps extension (side)
7
Level: 3
S1
8
Forearm flexion with single arm
9
Level: 3
S1
12
Chain triceps extension (side)
7
Level: 3
S2
8
Forearm flexion with single arm
9
Level: 3
S2
12
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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