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134
Workout

Explosive force

~30 min.
~360 kcal
Female
⁉️ 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.
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Hero pose
1
Level: 1
15 sec.
Main exercises
Round 1
Squats
5
Level: 3
20
Squat jump
10
Level: 3
12
Pistol - cross lunge
7
Level: 2
R1
6
Pistol - cross lunge
7
Level: 2
R2
6
Jump lunge
9
Level: 2
R1
8
Jump lunge
9
Level: 2
R2
8
Round 2
Squat jump
10
Level: 3
12
Pistol - cross lunge
7
Level: 2
R1
6
Pistol - cross lunge
7
Level: 2
R2
6
Jump lunge
9
Level: 2
R1
8
Jump lunge
9
Level: 2
R2
8
Round 3
Squat jump
10
Level: 3
12
Pistol - cross lunge
7
Level: 2
R1
6
Pistol - cross lunge
7
Level: 2
R2
6
Jump lunge
9
Level: 2
R1
8
Jump lunge
9
Level: 2
R2
8
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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