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62
Workout

Easy difficulty level - 2

~39 min.
~468 kcal
⁉️ Comments

"Easy difficulty level 2" — this workout will help to develop the strength of the muscles of the thighs and buttocks. Do all the exercises at a comfortable pace. Strengthening the muscles of the lower body contributes to better stabilization of the entire body, which is especially important when overcoming natural obstacles while running over rough terrain. Developing the muscles of the hips and lower leg will help protect the knee and ankle joints from overexertion and injury. Strong muscles support joints and reduce the chance of dislocations and sprains.

Warm up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Side tilt
1
Level: 1
S1
6
Subscription needed
Side tilt
1
Level: 1
S2
6
Subscription needed
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Subscription needed
Main exercises
Rotation with load
4
Level: 1
S1
10
Subscription needed
Rotation with load
4
Level: 1
S2
10
Subscription needed
Side lunge
4
Level: 2
S1
12
Side lunge
4
Level: 2
S2
12
Rotation with load
4
Level: 1
S1
10
Subscription needed
Rotation with load
4
Level: 1
S2
10
Subscription needed
Side lunge
4
Level: 2
S1
12
Side lunge
4
Level: 2
S2
12
Tilted march
4
Level: 1
12
Squats
4
Level: 2
20
Tilted march
4
Level: 1
12
Squats
4
Level: 2
20
Back extension
3
Level: 2
10
Subscription needed
Backward lunge single arm
4
Level: 2
S1
12
Subscription needed
Back extension
3
Level: 2
10
Subscription needed
Backward lunge single arm
4
Level: 2
S1
12
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.
Subscription needed

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