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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
Hammock
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Subscription needed
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
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
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

Comments

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