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57
Workout

Easy difficulty level - 3

~33 min.
~396 kcal
⁉️ Comments

"Easy difficulty level 3" This workout is aimed at strengthening the muscles of the core and upper shoulder girdle. Do all the exercises at the optimal pace for you. The core muscles are responsible for supporting the spine and providing body stability. Strengthened core muscles help maintain proper posture and balance, which is especially important when overcoming obstacles in a race. A strong core provides a better distribution of force between the upper and lower parts of the body, which makes the movements more effective. This can help improve your performance in running and other physical activities.

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.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
Press
4
Level: 2
R1
12
Press
4
Level: 2
R2
12
Press
4
Level: 2
R3
12
Hip drop
3
Level: 3
S1
10
Hip drop
3
Level: 3
S2
10
Hip drop
3
Level: 3
S1
10
Hip drop
3
Level: 3
S2
10
Y-T-I adduction
4
Level: 1
R1
4
Y-T-I adduction
4
Level: 1
R2
4
Y-T-I adduction
4
Level: 1
R3
4
Square on forearms
2
Level: 2
R1
10
Square on forearms
2
Level: 2
R2
10
Square on forearms
2
Level: 2
R3
10
Quadroped
3
Level: 1
R1
20 sec.
Quadroped
3
Level: 1
R2
20 sec.
Quadroped
3
Level: 1
R3
20 sec.
Reverse plank
2
Level: 1
R1
40 sec.
Reverse plank
2
Level: 1
R2
40 sec.
Reverse plank
2
Level: 1
R3
40 sec.
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.

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