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269
Workout

Forward movement

~1 h. 16 min.
~912 kcal
Female
⁉️ 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
Forward fold
1
Level: 2
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Single leg hip hinge
1
Level: 1
5
Widmill
1
Level: 1
10 sec.
Main exercises
Round 1
I adduction
8
Level: 3
10
Burpee
9
Level: 3
8
Reverse plank leg abduction (alternating)
8
Level: 2
10
T adduction
7
Level: 3
10
Squat jump (wide foot position)
10
Level: 3
15
Y - Abduction
8
Level: 3
10
Backward lunge single arm
7
Level: 5
12
Pull with single arm with rotation and squats
9
Level: 3
10
Round 2
I adduction
8
Level: 3
10
Burpee
9
Level: 3
8
Reverse plank leg abduction (alternating)
8
Level: 2
10
T adduction
7
Level: 3
10
Squat jump (wide foot position)
10
Level: 3
15
Y - Abduction
8
Level: 3
10
Backward lunge single arm
7
Level: 5
12
Pull with single arm with rotation and squats
9
Level: 3
10
Round 3
I adduction
8
Level: 3
10
Burpee
9
Level: 3
8
Reverse plank leg abduction (alternating)
8
Level: 2
10
T adduction
7
Level: 3
10
Squat jump (wide foot position)
10
Level: 3
15
Y - Abduction
8
Level: 3
10
Backward lunge single arm
7
Level: 5
12
Pull with single arm with rotation and squats
9
Level: 3
10
Round 4
I adduction
8
Level: 3
10
Burpee
9
Level: 3
8
Reverse plank leg abduction (alternating)
8
Level: 2
10
T adduction
7
Level: 3
10
Squat jump (wide foot position)
10
Level: 3
15
Y - Abduction
8
Level: 3
10
Backward lunge single arm
7
Level: 5
12
Pull with single arm with rotation and squats
9
Level: 3
10
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
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.

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