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184
Workout

High difficulty level 6

~1 h. 8 min.
~816 kcal
⁉️ Comments

"High difficulty level 6" — this workout is aimed at developing leg strength, with exercises only for the lower body. In a circular format, you will have to perform explosive exercises, strength exercises, and exercises for coordination and balance. Strengthening your legs is one of the key aspects of training for successful obstacle racing. 

Warm up
Hammock - Dolphin
1
Level: 2
5
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Toe squats
1
Level: 1
20
High pull
1
Level: 1
12
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Backward lunge with leg change
8
Level: 6
10
Front jump squats
9
Level: 3
15
Swimmer start
9
Level: 3
S1
10
Swimmer start
9
Level: 3
S2
10
Hip extension (single leg)
9
Level: 3
S1
6
Hip extension (single leg)
9
Level: 3
S2
6
Round 2
Backward lunge with leg change
8
Level: 6
10
Front jump squats
9
Level: 3
15
Swimmer start
9
Level: 3
S1
10
Swimmer start
9
Level: 3
S2
10
Hip extension (single leg)
9
Level: 3
S1
6
Hip extension (single leg)
9
Level: 3
S2
6
Round 3
Backward lunge with leg change
8
Level: 6
10
Front jump squats
9
Level: 3
15
Swimmer start
9
Level: 3
S1
10
Swimmer start
9
Level: 3
S2
10
Hip extension (single leg)
9
Level: 3
S1
6
Hip extension (single leg)
9
Level: 3
S2
6
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
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.
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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