101
Workout

Strengthen your ligaments

~29 min.
~348 kcal

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