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118
Workout

Speed ​​sprint

~26 min.
~312 kcal
⁉️ Comments

Speed ​​sprint is a functional loop workout aimed at developing speed and agility in runners. The program includes exercises that help improve starting speed, acceleration and the final push at the end of the race. Speed ​​Sprint training helps participants improve their speed and power over short distances, which can lead to improved performance in competition.

Warm up
Sumo squat
1
Level: 1
10
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Forward fold
1
Level: 1
10 sec.
Archerpose
1
Level: 1
5
Main exercises
Round 1
Front jump squats
9
Level: 3
15
Sprinter start
10
Level: 4
R1
10
Sprinter start
10
Level: 4
R2
10
Backward lunge with leg change
9
Level: 7
6
Round 2
Front jump squats
9
Level: 3
15
Sprinter start
10
Level: 4
R1
10
Sprinter start
10
Level: 4
R2
10
Backward lunge with leg change
9
Level: 7
6
Round 3
Front jump squats
9
Level: 3
15
Sprinter start
10
Level: 4
R1
10
Sprinter start
10
Level: 4
R2
10
Backward lunge with leg change
9
Level: 7
6
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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