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137
Workout

A sharp start

~23 min.
~276 kcal
Female
⁉️ 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.
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
W extension
1
Level: 1
8
Forward fold
1
Level: 3
10 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Main exercises
Sprinter start
9
Level: 3
R1
10
Sprinter start
9
Level: 3
R2
10
Sprinter start
9
Level: 3
R3
10
Jump lunge
9
Level: 2
R1
8
Jump lunge
9
Level: 2
R2
8
Jump lunge
9
Level: 2
R3
8
Pistol - Backward lunge
9
Level: 3
R1
6
Pistol - Backward lunge
9
Level: 3
R2
6
Pistol - Backward lunge
9
Level: 3
R3
6
Sprint start (alternating)
9
Level: 4
R1
10
Sprint start (alternating)
9
Level: 4
R2
10
Sprint start (alternating)
9
Level: 4
R3
10
Side lunge - backward lunge
8
Level: 2
R1
6
Side lunge - backward lunge
8
Level: 2
R2
6
Side lunge - backward lunge
8
Level: 2
R3
6
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
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.

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