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269
Workout

Forward movement

~1 h. 16 min.
~912 kcal
⁉️ Comments

Forward movement is a functional loop workout designed to improve running technique, speed and endurance in runners. The program includes a variety of exercises that help participants develop proper movement biomechanics and optimize strength. This load helps athletes not only improve their running technique, but also increase speed and endurance at various distances.

Warm up
L extension
1
Level: 1
8
Subscription needed
Forward fold
1
Level: 2
10 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Single leg hip hinge
1
Level: 1
5
Subscription needed
Widmill
1
Level: 1
10 sec.
Subscription needed
Main exercises
Round 1
I adduction
8
Level: 3
10
Subscription needed
Burpee
9
Level: 3
8
Subscription needed
Reverse plank leg abduction (alternating)
8
Level: 2
10
Subscription needed
T adduction
7
Level: 3
10
Subscription needed
Squat jump (wide foot position)
10
Level: 3
15
Subscription needed
Y - Abduction
8
Level: 3
10
Subscription needed
Backward lunge single arm
7
Level: 5
12
Subscription needed
Pull with single arm with rotation and squats
9
Level: 3
10
Subscription needed
Round 2
I adduction
8
Level: 3
10
Subscription needed
Burpee
9
Level: 3
8
Subscription needed
Reverse plank leg abduction (alternating)
8
Level: 2
10
Subscription needed
T adduction
7
Level: 3
10
Subscription needed
Squat jump (wide foot position)
10
Level: 3
15
Subscription needed
Y - Abduction
8
Level: 3
10
Subscription needed
Backward lunge single arm
7
Level: 5
12
Subscription needed
Pull with single arm with rotation and squats
9
Level: 3
10
Subscription needed
Round 3
I adduction
8
Level: 3
10
Subscription needed
Burpee
9
Level: 3
8
Subscription needed
Reverse plank leg abduction (alternating)
8
Level: 2
10
Subscription needed
T adduction
7
Level: 3
10
Subscription needed
Squat jump (wide foot position)
10
Level: 3
15
Subscription needed
Y - Abduction
8
Level: 3
10
Subscription needed
Backward lunge single arm
7
Level: 5
12
Subscription needed
Pull with single arm with rotation and squats
9
Level: 3
10
Subscription needed
Round 4
I adduction
8
Level: 3
10
Subscription needed
Burpee
9
Level: 3
8
Subscription needed
Reverse plank leg abduction (alternating)
8
Level: 2
10
Subscription needed
T adduction
7
Level: 3
10
Subscription needed
Squat jump (wide foot position)
10
Level: 3
15
Subscription needed
Y - Abduction
8
Level: 3
10
Subscription needed
Backward lunge single arm
7
Level: 5
12
Subscription needed
Pull with single arm with rotation and squats
9
Level: 3
10
Subscription needed
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Subscription needed
Shoulder rotation
1
Level: 1
R2
8 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Subscription needed

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