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196
Workout

Running battle

~54 min.
~648 kcal
Female
⁉️ Comments

Running battle is a dynamic, functional loop workout specifically designed to improve an athlete's speed, endurance and competitiveness. The program includes a series of exercises aimed at developing speed of start, acceleration and final push. This workout will help athletes improve their short distance performance and develop competitive running skills.

Warm up
M Stretch
1
Level: 1
8 sec.
Forward fold
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Single leg hip hinge
1
Level: 2
5
Main exercises
Round 1
Spider-Man
4
Level: 1
10
Push ups side crunch
8
Level: 3
6
Pistol - cross lunge
7
Level: 2
6
Backward lunge single arm
10
Level: 8
6
Hip and lower leg flexion (single leg)
10
Level: 4
6
Front jump squats
9
Level: 3
15
Round 2
Spider-Man
4
Level: 1
10
Push ups side crunch
8
Level: 3
6
Pistol - cross lunge
7
Level: 2
6
Backward lunge single arm
10
Level: 8
6
Hip and lower leg flexion (single leg)
10
Level: 4
6
Front jump squats
9
Level: 3
15
Round 3
Spider-Man
4
Level: 1
10
Push ups side crunch
8
Level: 3
6
Pistol - cross lunge
7
Level: 2
6
Backward lunge single arm
10
Level: 8
6
Hip and lower leg flexion (single leg)
10
Level: 4
6
Front jump squats
9
Level: 3
15
Round 4
Spider-Man
4
Level: 1
10
Push ups side crunch
8
Level: 3
6
Pistol - cross lunge
7
Level: 2
6
Backward lunge single arm
10
Level: 8
6
Hip and lower leg flexion (single leg)
10
Level: 4
6
Front jump squats
9
Level: 3
15
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
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.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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