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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
High pull - Squat
1
Level: 1
12
Subscription needed
W pull
1
Level: 1
10
Subscription needed
March
1
Level: 2
S1
12
Subscription needed
March
1
Level: 2
S2
12
Subscription needed
High pull - Squat
1
Level: 1
12
Subscription needed
W pull
1
Level: 1
10
Subscription needed
March
1
Level: 2
S1
12
Subscription needed
March
1
Level: 2
S2
12
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
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
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
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
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

Comments

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