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118
Workout

Speed ​​sprint

~33 min.
~396 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
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
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.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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