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12
Workout

Recovery after the race

~26 min.
~312 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.
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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