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209
Workout

Acceleration and stability

~56 min.
~672 kcal
⁉️ Comments

Acceleration and stability is a functional loop workout designed to develop speed and improve stability in runners. The program includes exercises that help develop reaction speed and power. Exercises in this complex help improve running technique and help train balance and coordination at high speed. This type of training helps runners develop a more efficient and consistent running technique, which helps improve their short-distance performance and overall speed.

Warm up
Shoulder rotation
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Golf
1
Level: 2
6
Side lunge stretch
1
Level: 1
15 sec.
Forward fold
1
Level: 1
10 sec.
Main exercises
Round 1
Forearm flexion (single arm single leg )
7
Level: 1
6
Reverse plank leg abduction (alternating)
8
Level: 2
10
Burpee
10
Level: 4
8
Side Crunch
9
Level: 4
8
Pistol - Side lunge - cross lunge
9
Level: 3
4
Plank with rotation
7
Level: 3
40 sec.
Pistol - Side lunge in balance
8
Level: 3
6
Split Jump
10
Level: 3
15
Round 2
Forearm flexion (single arm single leg )
7
Level: 1
6
Reverse plank leg abduction (alternating)
8
Level: 2
10
Burpee
10
Level: 4
8
Side Crunch
9
Level: 4
8
Pistol - Side lunge - cross lunge
9
Level: 3
4
Plank with rotation
7
Level: 3
40 sec.
Pistol - Side lunge in balance
8
Level: 3
6
Split Jump
10
Level: 3
15
Round 3
Forearm flexion (single arm single leg )
7
Level: 1
6
Reverse plank leg abduction (alternating)
8
Level: 2
10
Burpee
10
Level: 4
8
Side Crunch
9
Level: 4
8
Pistol - Side lunge - cross lunge
9
Level: 3
4
Plank with rotation
7
Level: 3
40 sec.
Pistol - Side lunge in balance
8
Level: 3
6
Split Jump
10
Level: 3
15
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
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.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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