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172
Workout

Train your arms - speed up your running

~34 min.
~408 kcal
⁉️ Comments

Train your arms - speed up your running is a functional loop workout that focuses on developing upper body strength and endurance to improve your running technique and increase your speed. The program includes exercises aimed at strengthening the muscles of the arms, shoulders and back, which helps improve balance and technical work of the upper shoulder girdle while running. Working the upper body muscles is just as important for track and field athletes as developing leg strength.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 1
5
Subscription needed
Tilt
1
Level: 1
8
Subscription needed
Posterior deltoid stretch
1
Level: 1
15 sec.
Subscription needed
Main exercises
Parallel grip pull-ups
7
Level: 3
R1
10
Subscription needed
Parallel grip pull-ups
7
Level: 3
R2
10
Subscription needed
Parallel grip pull-ups
7
Level: 3
R3
10
Subscription needed
Parallel grip pull-ups
7
Level: 3
R4
10
Subscription needed
A - Abduction (reverse grip)
4
Level: 1
R1
10
Subscription needed
A - Abduction (reverse grip)
4
Level: 1
R2
10
Subscription needed
A - Abduction (reverse grip)
4
Level: 1
R3
10
Subscription needed
A - Abduction (reverse grip)
4
Level: 1
R4
10
Subscription needed
T slide
9
Level: 2
R1
8
Subscription needed
T slide
9
Level: 2
R2
8
Subscription needed
T slide
9
Level: 2
R3
8
Subscription needed
T slide
9
Level: 2
R4
8
Subscription needed
Single arm pull with rotation (single leg )
8
Level: 1
R1
8
Subscription needed
Single arm pull with rotation (single leg )
8
Level: 1
R2
8
Subscription needed
Single arm pull with rotation (single leg )
8
Level: 1
R3
8
Subscription needed
Single arm pull with rotation (single leg )
8
Level: 1
R4
8
Subscription needed
A - Abduction
7
Level: 3
R1
10
Subscription needed
A - Abduction
7
Level: 3
R2
10
Subscription needed
A - Abduction
7
Level: 3
R3
10
Subscription needed
A - Abduction
7
Level: 3
R4
10
Subscription needed
Press pull
7
Level: 1
R1
6
Subscription needed
Press pull
7
Level: 1
R2
6
Subscription needed
Press pull
7
Level: 1
R3
6
Subscription needed
Press pull
7
Level: 1
R4
6
Subscription needed
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed

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