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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
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
T Spine Rotation
1
Level: 1
S1
5
Subscription needed
T Spine Rotation
1
Level: 1
S2
5
Subscription needed
Side tilt
1
Level: 1
S1
6
Subscription needed
Side tilt
1
Level: 1
S2
6
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed
T Stretch
1
Level: 1
8 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
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
Subscription needed
Hip drop
3
Level: 3
S2
10
Subscription needed
Hip drop
3
Level: 3
S1
10
Subscription needed
Hip drop
3
Level: 3
S2
10
Subscription needed
Y-T-I adduction
4
Level: 1
R1
4
Subscription needed
Y-T-I adduction
4
Level: 1
R2
4
Subscription needed
Y-T-I adduction
4
Level: 1
R3
4
Subscription needed
Square on forearms
2
Level: 2
R1
10
Subscription needed
Square on forearms
2
Level: 2
R2
10
Subscription needed
Square on forearms
2
Level: 2
R3
10
Subscription needed
Quadroped
3
Level: 1
R1
20 sec.
Subscription needed
Quadroped
3
Level: 1
R2
20 sec.
Subscription needed
Quadroped
3
Level: 1
R3
20 sec.
Subscription needed
Reverse plank
2
Level: 1
R1
40 sec.
Subscription needed
Reverse plank
2
Level: 1
R2
40 sec.
Subscription needed
Reverse plank
2
Level: 1
R3
40 sec.
Subscription needed
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Latissimus stretch
1
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 3
10 sec.
Subscription needed

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