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165
Workout

High altitude

~46 min.
~552 kcal
⁉️ Comments

High altitude is a functional loop workout designed to develop strength, endurance and coordination to overcome inclines and work on a variety of uneven surfaces. The program includes exercises that will help the athlete prepare for cross-country running with large elevation changes. This load allows you to focus on developing leg strength and core stabilization, which helps them cope effectively with mountain conditions and improve results on such routes. This workout helps develop physical fitness and increases the athlete's confidence in tackling difficult sections of the course.

Warm up
Biceps stretch
1
Level: 1
8 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Shoulder rotation
1
Level: 1
8 sec.
Single leg hip hinge
1
Level: 1
5
Main exercises
Press
6
Level: 3
R1
12
Press
6
Level: 3
R2
12
Press
6
Level: 3
R3
12
Press
6
Level: 3
R4
12
A - Abduction (reverse grip)
8
Level: 3
R1
10
A - Abduction (reverse grip)
8
Level: 3
R2
10
A - Abduction (reverse grip)
8
Level: 3
R3
10
A - Abduction (reverse grip)
8
Level: 3
R4
10
Lunge with rotation
6
Level: 2
R1
5
Lunge with rotation
6
Level: 2
R2
5
Lunge with rotation
6
Level: 2
R3
5
Lunge with rotation
6
Level: 2
R4
5
Hip drop
5
Level: 5
R1
10
Hip drop
5
Level: 5
R2
10
Hip drop
5
Level: 5
R3
10
Hip drop
5
Level: 5
R4
10
Backward lunge single arm
6
Level: 4
R1
12
Backward lunge single arm
6
Level: 4
R2
12
Backward lunge single arm
6
Level: 4
R3
12
Backward lunge single arm
6
Level: 4
R4
12
Front jump squats
9
Level: 3
R1
15
Front jump squats
9
Level: 3
R2
15
Front jump squats
9
Level: 3
R3
15
Front jump squats
9
Level: 3
R4
15
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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