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.
Wall Slide (stand facing the anchor point)
1
Level: 1
10
Forward fold
1
Level: 5
13 sec.
Incline (feet at shoulder width)
1
Level: 1
20 sec.
Posterior deltoid stretch
1
Level: 1
20 sec.
Lunges L
1
Level: 1
8
Cossack squat
1
Level: 1
13
Forward lunge
1
Level: 1
20 sec.
Scapular Mobility
1
Level: 1
10
Lower back stretch with rotation
1
Level: 1
20 sec.

Comments