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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
Massage
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Massage
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

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