Sign In
Menu
191
Workout

Quick start

~1 h. 1 min.
~732 kcal
Female
⁉️ 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.
Golf
1
Level: 1
7
Lower leg extension
1
Level: 1
16 sec.
L extension
1
Level: 1
9
squat row 4 (middle gluteal)
1
Level: 1
17 sec.
Main exercises
Round 1
Squat jump (wide foot position)
12
Level: 3
17
Front jump squats
12
Level: 4
17
Push-ups - Crunch
10
Level: 3
7
Squat - Y abduction
10
Level: 3
14
Pistol
9
Level: 4
12
March
5
Level: 2
14
Sumo squats
5
Level: 1
17
Pull-up with a wide grip
9
Level: 3
7
Round 2
Squat jump (wide foot position)
12
Level: 3
17
Front jump squats
12
Level: 4
17
Push-ups - Crunch
10
Level: 3
7
Squat - Y abduction
10
Level: 3
14
Pistol
9
Level: 4
12
March
5
Level: 2
14
Sumo squats
5
Level: 1
17
Pull-up with a wide grip
9
Level: 3
7
Round 3
Squat jump (wide foot position)
12
Level: 3
17
Front jump squats
12
Level: 4
17
Push-ups - Crunch
10
Level: 3
7
Squat - Y abduction
10
Level: 3
14
Pistol
9
Level: 4
12
March
5
Level: 2
14
Sumo squats
5
Level: 1
17
Pull-up with a wide grip
9
Level: 3
7
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus 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

Start training