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The Swimmer

By Luna Collacchi

Experience
Intermediate (2-3 years)
Time
76 minutes/day
Good for
Athletic Performance, Gain Strength
Equipment
Bands, Bodyweight, Cable, Dumbbell, Kettlebell, Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description

Do not perform this workout in proximity of a race or during competition season.

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Day 1

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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
1. 45 Degree Leg Press
3 sets, 8 reps, (rest 60s)
-85% load
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Glute Kickback demonstrationPlay Glute Kickback demonstration
2. Glute Kickback
3 sets, 8 reps, (rest 60s)
-Per leg
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Kettlebell Deadlift▶
3. Kettlebell Deadlift
3 sets, 8 - 10 reps, (rest 60s)
-30kg
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Lever Chest Press▶
4. Lever Chest Press
3 sets, 10 - 12 reps, (rest 60s)
-85% load
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Band Pull Apart demonstrationPlay Band Pull Apart demonstration
5. Band Pull Apart
3 sets, 10 - 12 reps, (rest 60s)
-80% load
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
6. Lat Pulldown
3 sets, 8 - 10 reps, (rest 60s)
-85% load
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Seated Cable Row▶
7. Seated Cable Row
3 sets, 8 - 10 reps, (rest 60s)
-
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Incline Reverse Dumbbell Flye▶
8. Incline Reverse Dumbbell Flye
3 sets, 10 - 13 reps, (rest 60s)
-85% load
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Date Created: 1/4/2019, UTC


Last Updated: 8/17/2020, UTC

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