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180
Workout

Keep your balance

~1 h. 2 min.
~744 kcal
⁉️ Comments

Keep your balance is a functional loop workout that focuses on core strength and coordination in runners. The program includes exercises aimed at improving balance, stability and flexibility. Coordination exercises improve the ability to maintain balance during trail running. Balance training helps you develop better running technique and prevent injury.

Warm up
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Lunges L
1
Level: 1
6
Subscription needed
Golf
1
Level: 2
6
Subscription needed
Main exercises
Round 1
T - Abduction
7
Level: 3
10
Subscription needed
Back extension
7
Level: 4
10
Subscription needed
Plank with rotation
9
Level: 5
40 sec.
Subscription needed
Lunge with rotation
5
Level: 1
5
Subscription needed
Backward lunge
7
Level: 5
12
Subscription needed
Round 2
T - Abduction
7
Level: 3
10
Subscription needed
Back extension
7
Level: 4
10
Subscription needed
Plank with rotation
9
Level: 5
40 sec.
Subscription needed
Lunge with rotation
5
Level: 1
5
Subscription needed
Backward lunge
7
Level: 5
12
Subscription needed
Round 3
T - Abduction
7
Level: 3
10
Subscription needed
Back extension
7
Level: 4
10
Subscription needed
Plank with rotation
9
Level: 5
40 sec.
Subscription needed
Lunge with rotation
5
Level: 1
5
Subscription needed
Backward lunge
7
Level: 5
12
Subscription needed
Round 4
T - Abduction
7
Level: 3
10
Subscription needed
Back extension
7
Level: 4
10
Subscription needed
Plank with rotation
9
Level: 5
40 sec.
Subscription needed
Lunge with rotation
5
Level: 1
5
Subscription needed
Backward lunge
7
Level: 5
12
Subscription needed
Round 5
T - Abduction
7
Level: 3
10
Subscription needed
Back extension
7
Level: 4
10
Subscription needed
Plank with rotation
9
Level: 5
40 sec.
Subscription needed
Lunge with rotation
5
Level: 1
5
Subscription needed
Backward lunge
7
Level: 5
12
Subscription needed
Cool down
Widmill
1
Level: 1
R1
10 sec.
Subscription needed
Widmill
1
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed

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