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109
Workout

Training for the development of strength and endurance of the legs

~38 min.
~456 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
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
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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