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144
Workout

Strong arms will make you faster

~58 min.
~696 kcal
⁉️ Comments

Strong arms will make you faster. Developing upper body strength in runners helps improve running technique and overall performance. The program includes exercises to develop strength and endurance in the arms, shoulders and back muscles. This type of training helps runners improve their overall strength and stability, which can lead to improved performance over distances of any length.

Warm up
Biceps stretch
1
Level: 1
8 sec.
Forward fold
1
Level: 1
10 sec.
Subscription needed
Cross-legged incline
1
Level: 1
15 sec.
Subscription needed
T Stretch
1
Level: 1
8 sec.
Subscription needed
Main exercises
Round 1
Exit to plank
5
Level: 2
12
Subscription needed
Side plank standing
8
Level: 3
40 sec.
Subscription needed
Push ups side crunch
9
Level: 4
6
Subscription needed
High pull (single arm)
4
Level: 2
8
Subscription needed
Forearm flexion with reverse grip
3
Level: 2
12
Subscription needed
Squat - Y abduction
6
Level: 1
12
Subscription needed
Round 2
Exit to plank
5
Level: 2
12
Subscription needed
Side plank standing
8
Level: 3
40 sec.
Subscription needed
Push ups side crunch
9
Level: 4
6
Subscription needed
High pull (single arm)
4
Level: 2
8
Subscription needed
Forearm flexion with reverse grip
3
Level: 2
12
Subscription needed
Squat - Y abduction
6
Level: 1
12
Subscription needed
Round 3
Exit to plank
5
Level: 2
12
Subscription needed
Side plank standing
8
Level: 3
40 sec.
Subscription needed
Push ups side crunch
9
Level: 4
6
Subscription needed
High pull (single arm)
4
Level: 2
8
Subscription needed
Forearm flexion with reverse grip
3
Level: 2
12
Subscription needed
Squat - Y abduction
6
Level: 1
12
Subscription needed
Round 4
Exit to plank
5
Level: 2
12
Subscription needed
Side plank standing
8
Level: 3
40 sec.
Subscription needed
Push ups side crunch
9
Level: 4
6
Subscription needed
High pull (single arm)
4
Level: 2
8
Subscription needed
Forearm flexion with reverse grip
3
Level: 2
12
Subscription needed
Squat - Y abduction
6
Level: 1
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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