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197
Workout

Mountain running

~1 h. 4 min.
~768 kcal
⁉️ Comments

Mountain running is a functional loop workout designed to prepare runners for courses with varying elevations and varied terrain. The program includes exercises that emulate the typical conditions of mountain running, such as ascents and descents. Participants perform a series of interval exercises at varying intensities, focusing on developing leg strength, endurance and mountain running technique. Mountain Run training helps improve runners' preparation for competition and training in uneven terrain and improves their performance over these distances.

Warm up
Shoulder rotation
1
Level: 1
8 sec.
Latissimus stretch
1
Level: 1
15 sec.
Hero pose
1
Level: 2
5
Y Stretch
1
Level: 1
8 sec.
Sumo squat
1
Level: 1
10
Main exercises
Round 1
Forearm flexion (single arm single leg )
10
Level: 2
6
Hip drop
8
Level: 8
10
Backward lunge with leg change
8
Level: 6
10
Reverse plank leg abduction (alternating)
7
Level: 1
10
Burpee
10
Level: 4
8
Side lunge
5
Level: 1
12
Round 2
Forearm flexion (single arm single leg )
10
Level: 2
6
Hip drop
8
Level: 8
10
Backward lunge with leg change
8
Level: 6
10
Reverse plank leg abduction (alternating)
7
Level: 1
10
Burpee
10
Level: 4
8
Side lunge
5
Level: 1
12
Round 3
Forearm flexion (single arm single leg )
10
Level: 2
6
Hip drop
8
Level: 8
10
Backward lunge with leg change
8
Level: 6
10
Reverse plank leg abduction (alternating)
7
Level: 1
10
Burpee
10
Level: 4
8
Side lunge
5
Level: 1
12
Round 4
Forearm flexion (single arm single leg )
10
Level: 2
6
Hip drop
8
Level: 8
10
Backward lunge with leg change
8
Level: 6
10
Reverse plank leg abduction (alternating)
7
Level: 1
10
Burpee
10
Level: 4
8
Side lunge
5
Level: 1
12
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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