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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.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Cossack squat in a bent-over position
1
Level: 2
10
Subscription needed
Main exercises
Round 1
Pistol (with leg alteration)
8
Level: 4
10
Subscription needed
Sumo squats
6
Level: 2
15
Subscription needed
Backward lunge
8
Level: 6
R1
10
Subscription needed
Backward lunge
8
Level: 6
R2
10
Subscription needed
Round 2
Pistol (with leg alteration)
8
Level: 4
10
Subscription needed
Sumo squats
6
Level: 2
15
Subscription needed
Backward lunge
8
Level: 6
R1
10
Subscription needed
Backward lunge
8
Level: 6
R2
10
Subscription needed
Round 3
Pistol (with leg alteration)
8
Level: 4
10
Subscription needed
Sumo squats
6
Level: 2
15
Subscription needed
Backward lunge
8
Level: 6
R1
10
Subscription needed
Backward lunge
8
Level: 6
R2
10
Subscription needed
Cool down
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 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
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

Comments

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