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Exercises

35

Machine Wide-Grip Chest Press - Unilateral Single-Arm Execution
Machine Wide-Grip Chest Press - Unilateral Single-Arm Execution
🔥 385 kcal/h ⚡ 5.5 MET
Grupa: Football - Athletic Conditioning
Close-Grip Smith Machine Press - 1.5 Rep Protocol
Close-Grip Smith Machine Press - 1.5 Rep Protocol
🔥 385 kcal/h ⚡ 5.5 MET
Grupa: Football - Athletic Conditioning
Cable Chest Press from Dead Stop (Hypertrophy Volume 4x12)
Cable Chest Press from Dead Stop (Hypertrophy Volume 4x12)
🔥 420 kcal/h ⚡ 6 MET
Grupa: Chest
Barbell Bench Pin Press from Dead Stop (Wave Loading)
Barbell Bench Pin Press from Dead Stop (Wave Loading)
🔥 266 kcal/h ⚡ 3.8 MET
Grupa: Core & Anti-Rotation
Weighted Forward-Lean Chest Dips with Dumbbell (Rest-Pause Cluster)
Weighted Forward-Lean Chest Dips with Dumbbell (Rest-Pause Cluster)
🔥 385 kcal/h ⚡ 5.5 MET
Grupa: Football - Athletic Conditioning
Single-Arm Dumbbell Bench Flye with Deep Stretch (Pyramid Protocol 12-10-8-6)
Single-Arm Dumbbell Bench Flye with Deep Stretch (Pyramid Protocol 12-10-8-6)
🔥 560 kcal/h ⚡ 8 MET
Grupa: Football - Athletic Conditioning
Barbell Chest Flye Deep Stretch - Triple Drop-Set
Barbell Chest Flye Deep Stretch - Triple Drop-Set
🔥 350 kcal/h ⚡ 5 MET
Grupa: Core & Anti-Rotation
Single-Arm Dumbbell Floor Press - Controlled Eccentric Tempo 4s
Single-Arm Dumbbell Floor Press - Controlled Eccentric Tempo 4s
🔥 245 kcal/h ⚡ 3.5 MET
Grupa: Hurdles - Rhythm & Hip Mobility
Resistance Band Floor Press - Rest-Pause Cluster Protocol
Resistance Band Floor Press - Rest-Pause Cluster Protocol
🔥 560 kcal/h ⚡ 8 MET
Grupa: Football - Athletic Conditioning
Cable Floor Press - Rest-Pause Cluster Protocol
Cable Floor Press - Rest-Pause Cluster Protocol
🔥 560 kcal/h ⚡ 8 MET
Grupa: Football - Athletic Conditioning
Barbell Decline Bench Press - 1.5 Reps (Full and Half Rep from Bottom)
Barbell Decline Bench Press - 1.5 Reps (Full and Half Rep from Bottom)
🔥 266 kcal/h ⚡ 3.8 MET
Grupa: Legs - Hamstrings & Glutes
Decline Barbell Bench Press
Decline Barbell Bench Press
🔥 560 kcal/h ⚡ 8 MET
Grupa: Football - Athletic Conditioning
Single-Arm Incline Smith Machine Bench Press (45-Degree)
Single-Arm Incline Smith Machine Bench Press (45-Degree)
🔥 350 kcal/h ⚡ 5 MET
Grupa: Legs - Quadriceps
45-Degree Barbell Incline Bench Press
45-Degree Barbell Incline Bench Press
🔥 385 kcal/h ⚡ 5.5 MET
Grupa: Legs - Hamstrings & Glutes
Box Jumps Soft Landing Step-Down
Box Jumps Soft Landing Step-Down
🔥 595 kcal/h ⚡ 8.5 MET
Grupa: Football - Athletic Conditioning
Machine Incline Chest Press (30°) - 5x5 Strength Set
Machine Incline Chest Press (30°) - 5x5 Strength Set
🔥 665 kcal/h ⚡ 9.5 MET
Grupa: Taekwondo & Kickboxing - Kicking Velocity & Dynamic Flexibility
Machine Incline Bench Press 30-Degree - Triple Drop-Set Finisher
Machine Incline Bench Press 30-Degree - Triple Drop-Set Finisher
🔥 665 kcal/h ⚡ 9.5 MET
Grupa: Taekwondo & Kickboxing - Kicking Velocity & Dynamic Flexibility
Cables Incline Bench Press 30-Degree - Explosive Concentric Drive
Cables Incline Bench Press 30-Degree - Explosive Concentric Drive
🔥 665 kcal/h ⚡ 9.5 MET
Grupa: MMA & Combat - Explosiveness & Grip
30-Degree Incline Dumbbell Bench Press with 6-Second Eccentric Tempo
30-Degree Incline Dumbbell Bench Press with 6-Second Eccentric Tempo
🔥 560 kcal/h ⚡ 8 MET
Grupa: Football - Athletic Conditioning
Machine Flat Chest Press - Iso-Lateral Unilateral Execution
Machine Flat Chest Press - Iso-Lateral Unilateral Execution
🔥 350 kcal/h ⚡ 5 MET
Grupa: Core & Anti-Rotation
Machine Flat Chest Press - Wave Loading (7-5-3-7-5-3)
Machine Flat Chest Press - Wave Loading (7-5-3-7-5-3)
🔥 350 kcal/h ⚡ 5 MET
Grupa: Core & Anti-Rotation
Machine Flat Chest Press - Constant Tension No-Lockout
Machine Flat Chest Press - Constant Tension No-Lockout
🔥 350 kcal/h ⚡ 5 MET
Grupa: Core & Anti-Rotation
Cable Flat Bench Press - Wave Loading (7-5-3-7-5-3)
Cable Flat Bench Press - Wave Loading (7-5-3-7-5-3)
🔥 350 kcal/h ⚡ 5 MET
Grupa: Legs - Hamstrings & Glutes
Piriformis Foam Rolling and Glute Release
Piriformis Foam Rolling and Glute Release
🔥 525 kcal/h ⚡ 7.5 MET
Grupa: Football - Athletic Conditioning
Thoracic Spine Foam Rolling and Extension
Thoracic Spine Foam Rolling and Extension
🔥 525 kcal/h ⚡ 7.5 MET
Grupa: Football - Athletic Conditioning
Thoracic Spine Foam Rolling and Extension
Thoracic Spine Foam Rolling and Extension
🔥 525 kcal/h ⚡ 7.5 MET
Grupa: Football - Athletic Conditioning
Thoracic Spine Foam Rolling and Extension
Thoracic Spine Foam Rolling and Extension
🔥 525 kcal/h ⚡ 7.5 MET
Grupa: Football - Athletic Conditioning
Thoracic Spine Foam Rolling and Extension
Thoracic Spine Foam Rolling and Extension
🔥 525 kcal/h ⚡ 7.5 MET
Grupa: Football - Athletic Conditioning
Wall-Assisted Glute Bridge with Isometric Squeeze (Active Mobility)
Wall-Assisted Glute Bridge with Isometric Squeeze (Active Mobility)
🔥 245 kcal/h ⚡ 3.5 MET
Grupa: Legs - Quadriceps
Supine Glute Bridge with Isometric Squeeze (Active Mobility)
Supine Glute Bridge with Isometric Squeeze (Active Mobility)
🔥 245 kcal/h ⚡ 3.5 MET
Grupa: Hurdles - Rhythm & Hip Mobility

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