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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
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
I adduction
8
Level: 3
10
Subscription needed
Burpee
9
Level: 3
8
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
Pull with single arm with rotation and squats
9
Level: 3
10
Subscription needed
I adduction
8
Level: 3
10
Subscription needed
Burpee
9
Level: 3
8
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
Pull with single arm with rotation and squats
9
Level: 3
10
Subscription needed
I adduction
8
Level: 3
10
Subscription needed
Burpee
9
Level: 3
8
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
Pull with single arm with rotation and squats
9
Level: 3
10
Subscription needed
I adduction
8
Level: 3
10
Subscription needed
Burpee
9
Level: 3
8
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
Pull with single arm with rotation and squats
9
Level: 3
10
Subscription needed

Comments

Available after payment