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191
Workout

Quick start

~1 h. 1 min.
~732 kcal
⁉️ Comments

"Quick Start": This functional loop workout is designed for swimmers looking to improve their starting ability and acceleration over the course. Combining strength, speed and coordination exercises, it is aimed at developing the powerful and fast movements necessary for a successful start in swimming. The workout also includes some stretching in the warm-up to maintain optimal range of motion and prevent injury.

Warm up
M Stretch
1
Level: 1
9 sec.
Subscription needed
Golf
1
Level: 1
7
Subscription needed
Lower leg extension
1
Level: 1
16 sec.
Subscription needed
L extension
1
Level: 1
9
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
17 sec.
Subscription needed
Main exercises
Round 1
Squat jump (wide foot position)
12
Level: 3
17
Subscription needed
Front jump squats
12
Level: 4
17
Subscription needed
Push-ups - Crunch
10
Level: 3
7
Subscription needed
Squat - Y abduction
10
Level: 3
14
Subscription needed
Pistol
9
Level: 4
12
Subscription needed
March
5
Level: 2
14
Subscription needed
Sumo squats
5
Level: 1
17
Subscription needed
Pull-up with a wide grip
9
Level: 3
7
Subscription needed
Round 2
Squat jump (wide foot position)
12
Level: 3
17
Subscription needed
Front jump squats
12
Level: 4
17
Subscription needed
Push-ups - Crunch
10
Level: 3
7
Subscription needed
Squat - Y abduction
10
Level: 3
14
Subscription needed
Pistol
9
Level: 4
12
Subscription needed
March
5
Level: 2
14
Subscription needed
Sumo squats
5
Level: 1
17
Subscription needed
Pull-up with a wide grip
9
Level: 3
7
Subscription needed
Round 3
Squat jump (wide foot position)
12
Level: 3
17
Subscription needed
Front jump squats
12
Level: 4
17
Subscription needed
Push-ups - Crunch
10
Level: 3
7
Subscription needed
Squat - Y abduction
10
Level: 3
14
Subscription needed
Pistol
9
Level: 4
12
Subscription needed
March
5
Level: 2
14
Subscription needed
Sumo squats
5
Level: 1
17
Subscription needed
Pull-up with a wide grip
9
Level: 3
7
Subscription needed
Cool down
Widmill
1
Level: 1
R1
10 sec.
Subscription needed
Widmill
1
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed

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