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179
Workout

Training of champion athletes

~55 min.
~660 kcal
Female
⁉️ Comments

Training of champion athletes. This training is aimed at developing physical qualities that will help achieve success in elite sports. The exercises in this complex are aimed at developing speed, strength and endurance. This load helps runners achieve high results and prepare for competitions at a professional level.

Warm up
Forward lunge
1
Level: 1
17 sec.
Golf
1
Level: 2
7
Incline (feet at shoulder width)
1
Level: 1
17 sec.
Cossack squat in a bent-over position
1
Level: 2
12
Side lunge stretch
1
Level: 1
17 sec.
Main exercises
Round 1
Low pull - Triceps
7
Level: 1
7
Pistol - SIde lunge - cross lunge single arm
9
Level: 2
5
Push-ups - Mountain climber
9
Level: 2
7
Sprinter start
6
Level: 1
12
Butterfly - Squat
6
Level: 1
14
Jump lunge
10
Level: 2
9
Medium pull - slide I
10
Level: 2
7
Side lunge - backward lunge
9
Level: 2
7
Round 2
Low pull - Triceps
7
Level: 1
7
Pistol - SIde lunge - cross lunge single arm
9
Level: 2
5
Push-ups - Mountain climber
9
Level: 2
7
Sprinter start
6
Level: 1
12
Butterfly - Squat
6
Level: 1
14
Jump lunge
10
Level: 2
9
Medium pull - slide I
10
Level: 2
7
Side lunge - backward lunge
9
Level: 2
7
Round 3
Low pull - Triceps
7
Level: 1
7
Pistol - SIde lunge - cross lunge single arm
9
Level: 2
5
Push-ups - Mountain climber
9
Level: 2
7
Sprinter start
6
Level: 1
12
Butterfly - Squat
6
Level: 1
14
Jump lunge
10
Level: 2
9
Medium pull - slide I
10
Level: 2
7
Side lunge - backward lunge
9
Level: 2
7
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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