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Workout

Easy difficulty level - 6

~55 min.
~660 kcal
⁉️ Comments

"Easy difficulty level — 6" This workout is aimed at strengthening the muscles of the arms, grip, hips and buttocks. Working out the muscles of the lower body helps to improve running technique, which helps to effectively overcome obstacles without losing speed. Cross-country running requires an athlete to quickly change direction and agility. Strong gluteal muscles help the body to better adapt to such loads. Strengthening the biceps, triceps, and forearm is essential for passing challenges such as handgrips, rope climbing, and overcoming high obstacles. The training is performed in a circular format to improve overall endurance, which will also be useful when running long distances.

Warm up
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.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Main exercises
Round 1
Pull with hip rotation
4
Level: 1
S1
10
Pull with hip rotation
4
Level: 1
S2
10
Sumo squats
4
Level: 1
15
Sprint start (alternating)
4
Level: 1
S1
10
Sprint start (alternating)
4
Level: 1
S2
10
Forearm flexion with single arm (sideways)
3
Level: 1
S1
8
Forearm flexion with single arm (sideways)
3
Level: 1
S2
8
Forearm extension standing
3
Level: 2
12
Round 2
Pull with hip rotation
4
Level: 1
S1
10
Pull with hip rotation
4
Level: 1
S2
10
Sumo squats
4
Level: 1
15
Sprint start (alternating)
4
Level: 1
S1
10
Sprint start (alternating)
4
Level: 1
S2
10
Forearm flexion with single arm (sideways)
3
Level: 1
S1
8
Forearm flexion with single arm (sideways)
3
Level: 1
S2
8
Forearm extension standing
3
Level: 2
12
Round 3
Pull with hip rotation
4
Level: 1
S1
10
Pull with hip rotation
4
Level: 1
S2
10
Sumo squats
4
Level: 1
15
Sprint start (alternating)
4
Level: 1
S1
10
Sprint start (alternating)
4
Level: 1
S2
10
Forearm flexion with single arm (sideways)
3
Level: 1
S1
8
Forearm flexion with single arm (sideways)
3
Level: 1
S2
8
Forearm extension standing
3
Level: 2
12
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
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.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

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