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149
Workout

Cross-country

~51 min.
~612 kcal
⁉️ Comments

Cross-country is a workout suitable for runners whose competitions and training take place outdoors on trails with rough terrain. The program includes exercises aimed at developing coordination and balance, strengthening the lower leg muscles, improving running technique on uneven terrain, as well as developing leg strength and endurance. Developed leg muscles help to overcome ascents and descents without difficulty. Cross Country training helps you improve your preparation for rough trails and improve your performance in rough terrain.

Warm up
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Neck extension
1
Level: 1
6
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Main exercises
Round 1
Archer Pushups
5
Level: 2
10
Side plank standing
8
Level: 3
40 sec.
Subscription needed
Split Jump
8
Level: 1
15
Subscription needed
Low pull
6
Level: 3
12
Subscription needed
Reverse plank hinch
6
Level: 2
8
Subscription needed
Side lunge - crosslunge single arm
6
Level: 1
6
Subscription needed
Backward lunge with leg change
9
Level: 7
6
Subscription needed
Round 2
Archer Pushups
5
Level: 2
10
Side plank standing
8
Level: 3
40 sec.
Subscription needed
Split Jump
8
Level: 1
15
Subscription needed
Low pull
6
Level: 3
12
Subscription needed
Reverse plank hinch
6
Level: 2
8
Subscription needed
Side lunge - crosslunge single arm
6
Level: 1
6
Subscription needed
Backward lunge with leg change
9
Level: 7
6
Subscription needed
Round 3
Archer Pushups
5
Level: 2
10
Side plank standing
8
Level: 3
40 sec.
Subscription needed
Split Jump
8
Level: 1
15
Subscription needed
Low pull
6
Level: 3
12
Subscription needed
Reverse plank hinch
6
Level: 2
8
Subscription needed
Side lunge - crosslunge single arm
6
Level: 1
6
Subscription needed
Backward lunge with leg change
9
Level: 7
6
Subscription needed
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Latissimus stretch
1
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 3
10 sec.
Subscription needed

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