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109
Workout

Training for the development of strength and endurance of the legs

~31 min.
~372 kcal
⁉️ Comments

"Training for the development of strength and endurance of the legs": This functional loop workout is designed to strengthen and improve leg strength and endurance in swimmers. Includes a variety of lower extremity exercises designed to increase power and endurance, helping to improve swimming technique and overall performance.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Dolphin
1
Level: 1
8
Side lunge stretch
1
Level: 1
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Main exercises
Torso rotation with squat (from side ot side)
8
Level: 1
R1
10
Torso rotation with squat (from side ot side)
8
Level: 1
R2
10
Torso rotation with squat (from side ot side)
8
Level: 1
R3
10
Pistol
8
Level: 4
R1
10
Pistol
8
Level: 4
R2
10
Pistol
8
Level: 4
R3
10
Squats with external rotation
8
Level: 3
R1
12
Squats with external rotation
8
Level: 3
R2
12
Squats with external rotation
8
Level: 3
R3
12
Reverse plank leg abduction
6
Level: 3
R1
12
Reverse plank leg abduction
6
Level: 3
R2
12
Reverse plank leg abduction
6
Level: 3
R3
12
March
4
Level: 2
R1
12
March
4
Level: 2
R2
12
March
4
Level: 2
R3
12
Side lunge (alternating)
1
Level: 1
R1
12
Side lunge (alternating)
1
Level: 1
R2
12
Side lunge (alternating)
1
Level: 1
R3
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.

Comments

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