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142
Workout

Reaction speed

~36 min.
~432 kcal
⁉️ Comments

"Reaction speed" This is a short plyomtheric workout aimed at developing strength. leg muscles. Performing four exercises in turn at a medium pace will allow you to develop explosive strength of the leg muscles. Explosive power needed to climb uphill or accelerate skier while overtaking.

Warm up
Biceps stretch
1
Level: 1
8 sec.
Forward fold
1
Level: 2
10 sec.
Cossack squat
1
Level: 1
10
Posterior deltoid stretch
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Widmill
1
Level: 1
10 sec.
Forward lunge
1
Level: 1
15 sec.
Main exercises
Burpee
10
Level: 4
R1
8
Burpee
10
Level: 4
R2
8
Burpee
10
Level: 4
R3
8
Explosive push ups
9
Level: 1
R1
6
Explosive push ups
9
Level: 1
R2
6
Explosive push ups
9
Level: 1
R3
6
Balanced Side Lunge
8
Level: 3
R1
12
Balanced Side Lunge
8
Level: 3
R2
12
Balanced Side Lunge
8
Level: 3
R3
12
Backward lunge single arm
10
Level: 8
R1
6
Backward lunge single arm
10
Level: 8
R2
6
Backward lunge single arm
10
Level: 8
R3
6
Pistol
8
Level: 4
R1
10
Pistol
8
Level: 4
R2
10
Pistol
8
Level: 4
R3
10
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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