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12
Workout

Recovery after the race

~27 min.
~324 kcal
⁉️ Comments

Recovery after the race is a specialized functional loop workout designed to speed up the recovery process for runners after intense training or races. The program includes a series of exercises aimed at relaxing and stretching muscles, improving blood circulation and reducing stress levels in the body. Light stretching helps speed up the recovery process and reduce the risk of injury.

Main exercises
Biceps stretch
1
Level: 1
10 sec.
Long Torso Twist Stretch
1
Level: 1
13 sec.
Lower leg extension
1
Level: 1
18 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
1
Level: 1
10
Subscription needed
Forward fold
1
Level: 5
13 sec.
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
20 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
20 sec.
Subscription needed
Lunges L
1
Level: 1
8
Subscription needed
Cossack squat
1
Level: 1
13
Subscription needed
Forward lunge
1
Level: 1
20 sec.
Subscription needed
Scapular Mobility
1
Level: 1
10
Subscription needed
Lower back stretch with rotation
1
Level: 1
20 sec.
Subscription needed
Cool down
Forward lunge
1
Level: 1
15 sec.
Subscription needed
M Stretch
1
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

Comments

Available after payment