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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
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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