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172
Workout

Train your arms - speed up your running

~34 min.
~408 kcal
Female
⁉️ 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.
Hammock - Dolphin
1
Level: 1
5
Tilt
1
Level: 1
8
Posterior deltoid stretch
1
Level: 1
15 sec.
Main exercises
Parallel grip pull-ups
7
Level: 3
R1
10
Parallel grip pull-ups
7
Level: 3
R2
10
Parallel grip pull-ups
7
Level: 3
R3
10
Parallel grip pull-ups
7
Level: 3
R4
10
A - Abduction (reverse grip)
4
Level: 1
R1
10
A - Abduction (reverse grip)
4
Level: 1
R2
10
A - Abduction (reverse grip)
4
Level: 1
R3
10
A - Abduction (reverse grip)
4
Level: 1
R4
10
T slide
9
Level: 2
R1
8
T slide
9
Level: 2
R2
8
T slide
9
Level: 2
R3
8
T slide
9
Level: 2
R4
8
Single arm pull with rotation (single leg )
8
Level: 1
R1
8
Single arm pull with rotation (single leg )
8
Level: 1
R2
8
Single arm pull with rotation (single leg )
8
Level: 1
R3
8
Single arm pull with rotation (single leg )
8
Level: 1
R4
8
A - Abduction
7
Level: 3
R1
10
A - Abduction
7
Level: 3
R2
10
A - Abduction
7
Level: 3
R3
10
A - Abduction
7
Level: 3
R4
10
Press pull
7
Level: 1
R1
6
Press pull
7
Level: 1
R2
6
Press pull
7
Level: 1
R3
6
Press pull
7
Level: 1
R4
6
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
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.

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