Sign In
Menu
152
Workout

Training for the development of leg strength

~51 min.
~612 kcal
Male
⁉️ Comments

"Training for the development of leg strength": This functional loop workout is specifically designed to strengthen and develop leg strength in swimmers. Includes exercises that target the lower extremities, increasing muscle mass and strength, which ultimately improves pushing power and overall performance in the pool.

Warm up
Short extension
1
Level: 1
10
Hero pose
1
Level: 1
20 sec.
Sumo squat
1
Level: 2
13
Forward fold
1
Level: 2
13 sec.
Main exercises
Round 1
Back extension
10
Level: 5
13
Balanced side lunge single arm
12
Level: 3
16
Balanced Side Lunge
5
Level: 1
16
Lower leg flexion (single leg )
12
Level: 3
8
Hip and lower leg flexion (single leg)
9
Level: 1
8
Round 2
Back extension
10
Level: 5
13
Balanced side lunge single arm
12
Level: 3
16
Balanced Side Lunge
5
Level: 1
16
Lower leg flexion (single leg )
12
Level: 3
8
Hip and lower leg flexion (single leg)
9
Level: 1
8
Round 3
Back extension
10
Level: 5
13
Balanced side lunge single arm
12
Level: 3
16
Balanced Side Lunge
5
Level: 1
16
Lower leg flexion (single leg )
12
Level: 3
8
Hip and lower leg flexion (single leg)
9
Level: 1
8
Round 4
Back extension
10
Level: 5
13
Balanced side lunge single arm
12
Level: 3
16
Balanced Side Lunge
5
Level: 1
16
Lower leg flexion (single leg )
12
Level: 3
8
Hip and lower leg flexion (single leg)
9
Level: 1
8
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

Comments

Start training