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87
Workout

Easy difficulty level - 6

~55 min.
~660 kcal
Female
⁉️ 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
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Squats (wide feet position)
1
Level: 1
15
Exit to plank
1
Level: 1
12
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.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 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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