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101
Workout

Strengthen your ligaments

~29 min.
~348 kcal
⁉️ Comments

Strengthen your ligaments is a functional loop workout designed to strengthen and stabilize runners' ligaments to prevent injury. The program includes exercises aimed at developing ligament strength and flexibility, as well as improving balance and coordination. Strong ligaments help runners improve their stability and confidence while running, which helps prevent injury and improve performance.

Warm up
Lunges L
1
Level: 1
6
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Cossack squat
1
Level: 1
10
Subscription needed
W extension
1
Level: 1
8
Hero pose
1
Level: 2
5
Subscription needed
Main exercises
Medium pull (single arm - single leg )
9
Level: 2
R1
8
Subscription needed
Medium pull (single arm - single leg )
9
Level: 2
R2
8
Subscription needed
Medium pull (single arm - single leg )
9
Level: 2
R3
8
Subscription needed
Lunge with rotation
6
Level: 2
R1
5
Subscription needed
Lunge with rotation
6
Level: 2
R2
5
Subscription needed
Lunge with rotation
6
Level: 2
R3
5
Subscription needed
Backward lunge single arm
7
Level: 5
R1
12
Subscription needed
Backward lunge single arm
7
Level: 5
R2
12
Subscription needed
Backward lunge single arm
7
Level: 5
R3
12
Subscription needed
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Subscription needed
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Subscription needed
Reverse plank leg abduction (alternating)
8
Level: 2
R3
10
Subscription needed
Forward fold
1
Level: 5
R1
10 sec.
Subscription needed
Forward fold
1
Level: 5
R2
10 sec.
Subscription needed
Forward fold
1
Level: 5
R3
10 sec.
Subscription needed
Cossack squat
1
Level: 1
R1
10
Subscription needed
Cossack squat
1
Level: 1
R2
10
Subscription needed
Cossack squat
1
Level: 1
R3
10
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.

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