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166
Workout

Higher running speed

~36 min.
~432 kcal
⁉️ Comments

«Выше скорость бега» — это тренировка на функциональных петлях, направленная на повышение скорости и выносливости у бегунов. Программа включает в себя серии упражнений, разработанных для улучшения техники бега, увеличения шаговой частоты и развития силы ног. Такая нагрузка помогает бегунам развить скоростные качества и улучшить результаты на дистанциях с высоким темпом.

Warm up
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed
Golf
1
Level: 2
6
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Main exercises
Round 1
SIde lunge - backward lunge single arm
9
Level: 2
R1
6
Subscription needed
SIde lunge - backward lunge single arm
9
Level: 2
R2
6
Subscription needed
Pistol (with leg alteration)
9
Level: 5
10
Subscription needed
Swimmer start
9
Level: 3
R1
10
Subscription needed
Swimmer start
9
Level: 3
R2
10
Subscription needed
Front jump squats
9
Level: 3
15
Subscription needed
Round 2
SIde lunge - backward lunge single arm
9
Level: 2
R1
6
Subscription needed
SIde lunge - backward lunge single arm
9
Level: 2
R2
6
Subscription needed
Pistol (with leg alteration)
9
Level: 5
10
Subscription needed
Swimmer start
9
Level: 3
R1
10
Subscription needed
Swimmer start
9
Level: 3
R2
10
Subscription needed
Front jump squats
9
Level: 3
15
Subscription needed
Round 3
SIde lunge - backward lunge single arm
9
Level: 2
R1
6
Subscription needed
SIde lunge - backward lunge single arm
9
Level: 2
R2
6
Subscription needed
Pistol (with leg alteration)
9
Level: 5
10
Subscription needed
Swimmer start
9
Level: 3
R1
10
Subscription needed
Swimmer start
9
Level: 3
R2
10
Subscription needed
Front jump squats
9
Level: 3
15
Subscription needed
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Subscription needed
Shoulder rotation
1
Level: 1
R2
8 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Subscription needed

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