146
Workout

Strength training for runners 2

~34 min.
~408 kcal
Warm Up
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
30 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
15 sec.
Widmill
1
Level: 1
S2
5
Main exercises
Tilted march
4
Level: 1
R1
30 sec.
Tilted march
4
Level: 1
R2
30 sec.
Tilted march
4
Level: 1
R3
30 sec.
SIde lunge - backward lunge single arm
9
Level: 2
R1
6
SIde lunge - backward lunge single arm
9
Level: 2
R2
6
SIde lunge - backward lunge single arm
9
Level: 2
R3
6
SIde lunge - backward lunge single arm
9
Level: 2
R4
6
SIde lunge - backward lunge single arm
9
Level: 2
R5
6
SIde lunge - backward lunge single arm
9
Level: 2
R6
6
Side plank standing
4
Level: 1
R1
20 sec.
Side plank standing
4
Level: 1
R2
20 sec.
Side plank standing
4
Level: 1
R3
20 sec.
Side plank standing
4
Level: 1
R4
20 sec.
Pistol single arm
7
Level: 2
R1
8
Pistol single arm
7
Level: 2
R2
8
Pistol single arm
7
Level: 2
R3
8
Pistol single arm
7
Level: 2
R4
8
Balanced Side Lunge
4
Level: 1
R1
8
Balanced Side Lunge
4
Level: 1
R2
8
Balanced Side Lunge
4
Level: 1
R3
8
Balanced Side Lunge
4
Level: 1
R4
8
Reverse plank
5
Level: 4
R1
20 sec.
Reverse plank
5
Level: 4
R2
20 sec.
Reverse plank
5
Level: 4
R3
20 sec.
Reverse plank
5
Level: 4
R4
20 sec.