Full body (41 min)

Experienced 39 minutes
article rating 4.6/5 25

In this workout, you're going to use the Training Stick to strengthen your entire body.
The Training Stick consists of a bar, two snap hooks and a 15 kg resistance band.
The exercises will build muscle and improve your speed, strength, recovery, joint mobility and joint strength.

You're going to start by passing your resistance band through the snap hooks.

You need to have Decathlon Coach application to launch this program !
Session exercises
  • 01
    Shoulder warm-up (60 sec)
  • 02
    Hip warm-up (60 sec)
  • 03
    Knee warm-up (45 sec)
  • 04
    Ankle warm-up (30 sec)
  • 05
    Standing hip abductions (4 x 60 sec)
  • 06
    Reverse fly (2 x 60 sec)
  • 07
    Full squats (4 x 60 sec)
  • 08
    Lying triceps extension (2 x 60 sec)
  • 09
    7-pulse biceps curl (2 x 60 sec)
  • 10
    High pulls (4 x 60 sec)
  • 11
    Dead rows (4 x 60 sec)
  • 12
    Hamstring stretch (60 sec)
  • 13
    Forearm plank (60 sec)
  • 14
    Quads stretch (50 sec)

Coach advice

"It's worth taking some time to understand the training stick system and learning to control it."
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