Active Recovery » Universal complex for stretching

The content of of the program

1 «Основной»

Duration in days: 7 Amount of training days: 4 Rest days: 3
Table scrolls horizontally
This summary table shows the boundary values of the main parameters of training. This helps to better understand in what mode will be carried out workouts. All training programs of the AtletIQ are developed considering principle of variability of the training scheme.
#Exercise (superset)SetsReps Rest between sets
1 day
1Arm Circles (a)130 sec 0 sec
2Elbow Circles (a)130 sec 0 sec
3Shoulder Stretch (a)130 sec 0 sec
4Side Neck Stretch (a)130 sec 0 sec
5 (a)120 sec 0 sec
6Overhead Stretch (a)120 sec 0 sec
7Standing Lateral Stretch (a)120 sec 0 sec
8Dynamic Chest Stretch (a)120 sec 0 sec
9 (a)130 sec 0 sec
10Standing Toe Touches (a)120 sec 0 sec
11Runner's Stretch (a)120 sec 0 sec
12Crossover Reverse Lunge (a)140 sec 0 sec
13Mountain Climbers (a)130 sec 0 sec
14Cat Stretch (a)130 sec 0 sec
15Butt Lift (Bridge) (a)120 sec 0 sec
16The Straddle (a)120 sec 0 sec
17 (a)120 sec 0 sec
2 day (rest)

Training intensity for each exercise ( what is it ?)

This graph provides information about how the intensity of the workouts in this program will change, and what contribution to the overall load each of the exercises will make. In other words, you can assess which workouts will be easier, and which — heavier.
For each exercise AtletIQ calculate a weight (or adjust the number of repetitions), so that you can perform a specified number of repetitions with a given load level.

Example 3 of 4 workouts

Workout #1
9 min
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×30 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×40 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
27 scores
Workout #2
9 min
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×30 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×40 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
27 scores
Workout #3
9 min
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×30 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×40 sec
moderate
1×30 sec
moderate
1×30 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
1×20 sec
moderate
27 scores

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