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146
Workout

Strong legs

~34 min.
~408 kcal
⁉️ Comments

Training 'strong legs' on functional loops is a specialized runner for runners, designed to strengthen and develop strength in the lower extremities. Effective exercises are aimed at the muscles of the hips, IRC, and buttocks, which will help you improve the endurance and efficiency of running. Join the training to strengthen your legs and reach new heights in your running potential.

Main exercises
Tilted march
4
Level: 1
R1
12
Tilted march
4
Level: 1
R2
12
Tilted march
4
Level: 1
R3
12
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
40 sec.
Side plank standing
4
Level: 1
R2
40 sec.
Side plank standing
4
Level: 1
R3
40 sec.
Side plank standing
4
Level: 1
R4
40 sec.
Pistol single arm
7
Level: 2
R1
10
Pistol single arm
7
Level: 2
R2
10
Pistol single arm
7
Level: 2
R3
10
Pistol single arm
7
Level: 2
R4
10
Balanced Side Lunge
4
Level: 1
R1
12
Balanced Side Lunge
4
Level: 1
R2
12
Balanced Side Lunge
4
Level: 1
R3
12
Balanced Side Lunge
4
Level: 1
R4
12
Reverse plank
5
Level: 4
R1
40 sec.
Reverse plank
5
Level: 4
R2
40 sec.
Reverse plank
5
Level: 4
R3
40 sec.
Reverse plank
5
Level: 4
R4
40 sec.
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.

Comments

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