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134
Workout

Explosive force

~30 min.
~360 kcal
⁉️ Comments

Explosive force is a functional loop workout specifically designed to develop explosive strength and speed in runners. The program includes a series of exercises aimed at strengthening the muscles of the legs and core, as well as developing quick start and acceleration. This type of training helps improve starting speed, agility and overall running power, which is important for successful short-distance performance and for preparing for sprint competitions.

Warm up
Forward fold
1
Level: 2
10 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Hero pose
1
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Squats
5
Level: 3
20
Subscription needed
Squat jump
10
Level: 3
12
Subscription needed
Pistol - cross lunge
7
Level: 2
R1
6
Subscription needed
Pistol - cross lunge
7
Level: 2
R2
6
Subscription needed
Jump lunge
9
Level: 2
R1
8
Subscription needed
Jump lunge
9
Level: 2
R2
8
Subscription needed
Round 2
Squat jump
10
Level: 3
12
Subscription needed
Pistol - cross lunge
7
Level: 2
R1
6
Subscription needed
Pistol - cross lunge
7
Level: 2
R2
6
Subscription needed
Jump lunge
9
Level: 2
R1
8
Subscription needed
Jump lunge
9
Level: 2
R2
8
Subscription needed
Round 3
Squat jump
10
Level: 3
12
Subscription needed
Pistol - cross lunge
7
Level: 2
R1
6
Subscription needed
Pistol - cross lunge
7
Level: 2
R2
6
Subscription needed
Jump lunge
9
Level: 2
R1
8
Subscription needed
Jump lunge
9
Level: 2
R2
8
Subscription needed
Cool down
Widmill
1
Level: 1
R1
10 sec.
Subscription needed
Widmill
1
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed

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