Sign In
Menu
137
Workout

A sharp start

~23 min.
~276 kcal
⁉️ Comments

"A sharp start": This workout is designed to improve your cross-country starting skills. Through the use of training loops, you will train your acceleration speed and improve your launch power, allowing you to enter the race with maximum energy and a competitive advantage.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Subscription needed
W extension
1
Level: 1
8
Forward fold
1
Level: 3
10 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Main exercises
Sprinter start
9
Level: 3
R1
10
Subscription needed
Sprinter start
9
Level: 3
R2
10
Subscription needed
Sprinter start
9
Level: 3
R3
10
Subscription needed
Jump lunge
9
Level: 2
R1
8
Subscription needed
Jump lunge
9
Level: 2
R2
8
Subscription needed
Jump lunge
9
Level: 2
R3
8
Subscription needed
Pistol - Backward lunge
9
Level: 3
R1
6
Subscription needed
Pistol - Backward lunge
9
Level: 3
R2
6
Subscription needed
Pistol - Backward lunge
9
Level: 3
R3
6
Subscription needed
Sprint start (alternating)
9
Level: 4
R1
10
Subscription needed
Sprint start (alternating)
9
Level: 4
R2
10
Subscription needed
Sprint start (alternating)
9
Level: 4
R3
10
Subscription needed
Side lunge - backward lunge
8
Level: 2
R1
6
Subscription needed
Side lunge - backward lunge
8
Level: 2
R2
6
Subscription needed
Side lunge - backward lunge
8
Level: 2
R3
6
Subscription needed
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Subscription needed
Shoulder rotation
1
Level: 1
R2
8 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Subscription needed

Comments

Available after payment