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Workouts / Ноги и выносливость
24
Workout

Squats and Stability

~23 min.
~276 kcal
⁉️ Comments

This workout is designed for those who want to strengthen their legs and glutes without overloading their joints and spine. FISIO functional loops allow you to perform assisted squats, gradually building technique and core stability — exactly what most beginners lack in their first weeks of training.

The circuit format means you go through all the exercises sequentially one after another, without long pauses between them. This simultaneously develops strength, coordination, and endurance — three qualities that work together in any squat.

What to pay attention to during the workout:

  • Keep your knees over your toes — don't let them cave inward during squats.
  • Maintain a neutral lumbar curve: don't round or overarch your back.
  • Use the loops as a point of support and light assistance, not as the primary pull — your muscles do the work.
  • Rest 60–90 seconds between rounds to keep movement quality from dropping.

The workout is suitable for any fitness level — from beginners to those returning after a break. The format is easy to scale: adjust your body angle in the loops to regulate the load to your needs.

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
Short extension
1
Level: 1
R1
8
Squats
3
Level: 1
R1
20
W extension
1
Level: 1
R1
8
Squats (wide feet position)
3
Level: 1
R1
15
Rotation 1
1
Level: 1
R1
8
Lunge with rotation
5
Level: 1
R1
5
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Y slide
7
Level: 1
R1
12
Lower leg extension
1
Level: 1
R1
14 sec.
Rotation 2
1
Level: 2
R1
8
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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