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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.
Neck extension
1
Level: 1
6
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Posterior deltoid stretch
1
Level: 1
15 sec.
Sumo squat
1
Level: 2
10
Main exercises
Round 1
Archer Pushups
5
Level: 2
10
Side plank standing
8
Level: 3
40 sec.
Split Jump
8
Level: 1
15
Low pull
6
Level: 3
12
Reverse plank hinch
6
Level: 2
8
Side lunge - crosslunge single arm
6
Level: 1
6
Backward lunge with leg change
9
Level: 7
6
Round 2
Archer Pushups
5
Level: 2
10
Side plank standing
8
Level: 3
40 sec.
Split Jump
8
Level: 1
15
Low pull
6
Level: 3
12
Reverse plank hinch
6
Level: 2
8
Side lunge - crosslunge single arm
6
Level: 1
6
Backward lunge with leg change
9
Level: 7
6
Round 3
Archer Pushups
5
Level: 2
10
Side plank standing
8
Level: 3
40 sec.
Split Jump
8
Level: 1
15
Low pull
6
Level: 3
12
Reverse plank hinch
6
Level: 2
8
Side lunge - crosslunge single arm
6
Level: 1
6
Backward lunge with leg change
9
Level: 7
6
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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