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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.
Cross-legged incline
1
Level: 1
15 sec.
T Stretch
1
Level: 1
8 sec.
Main exercises
Round 1
Exit to plank
5
Level: 2
12
Side plank standing
8
Level: 3
40 sec.
Push ups side crunch
9
Level: 4
6
High pull (single arm)
4
Level: 2
8
Forearm flexion with reverse grip
3
Level: 2
12
Squat - Y abduction
6
Level: 1
12
Round 2
Exit to plank
5
Level: 2
12
Side plank standing
8
Level: 3
40 sec.
Push ups side crunch
9
Level: 4
6
High pull (single arm)
4
Level: 2
8
Forearm flexion with reverse grip
3
Level: 2
12
Squat - Y abduction
6
Level: 1
12
Round 3
Exit to plank
5
Level: 2
12
Side plank standing
8
Level: 3
40 sec.
Push ups side crunch
9
Level: 4
6
High pull (single arm)
4
Level: 2
8
Forearm flexion with reverse grip
3
Level: 2
12
Squat - Y abduction
6
Level: 1
12
Round 4
Exit to plank
5
Level: 2
12
Side plank standing
8
Level: 3
40 sec.
Push ups side crunch
9
Level: 4
6
High pull (single arm)
4
Level: 2
8
Forearm flexion with reverse grip
3
Level: 2
12
Squat - Y abduction
6
Level: 1
12
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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