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93
Workout

100 meters per second

~27 min.
~324 kcal
⁉️ Comments

100 meters per second is an effective, functional loop workout designed to develop speed and endurance in runners. Maximum intensity helps develop speed qualities and improve short-distance running technique. 100m/second training helps improve overall running speed and start response, which can significantly improve performance in competitions and short distance training.

Warm up
Hero pose
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Cossack squat in a bent-over position
1
Level: 2
10
Main exercises
Round 1
Pistol (with leg alteration)
8
Level: 4
10
Sumo squats
6
Level: 2
15
Backward lunge
8
Level: 6
R1
10
Backward lunge
8
Level: 6
R2
10
Round 2
Pistol (with leg alteration)
8
Level: 4
10
Sumo squats
6
Level: 2
15
Backward lunge
8
Level: 6
R1
10
Backward lunge
8
Level: 6
R2
10
Round 3
Pistol (with leg alteration)
8
Level: 4
10
Sumo squats
6
Level: 2
15
Backward lunge
8
Level: 6
R1
10
Backward lunge
8
Level: 6
R2
10
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
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

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