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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.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Lunges L
1
Level: 1
6
Golf
1
Level: 2
6
Main exercises
Round 1
T - Abduction
7
Level: 3
10
Back extension
7
Level: 4
10
Plank with rotation
9
Level: 5
40 sec.
Lunge with rotation
5
Level: 1
5
Backward lunge
7
Level: 5
12
Round 2
T - Abduction
7
Level: 3
10
Back extension
7
Level: 4
10
Plank with rotation
9
Level: 5
40 sec.
Lunge with rotation
5
Level: 1
5
Backward lunge
7
Level: 5
12
Round 3
T - Abduction
7
Level: 3
10
Back extension
7
Level: 4
10
Plank with rotation
9
Level: 5
40 sec.
Lunge with rotation
5
Level: 1
5
Backward lunge
7
Level: 5
12
Round 4
T - Abduction
7
Level: 3
10
Back extension
7
Level: 4
10
Plank with rotation
9
Level: 5
40 sec.
Lunge with rotation
5
Level: 1
5
Backward lunge
7
Level: 5
12
Round 5
T - Abduction
7
Level: 3
10
Back extension
7
Level: 4
10
Plank with rotation
9
Level: 5
40 sec.
Lunge with rotation
5
Level: 1
5
Backward lunge
7
Level: 5
12
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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