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168
Workout

High-speed drive

~1 h. 8 min.
~816 kcal
Female
⁉️ Comments

"High-speed drive": This workout includes a series of exercises that focus on developing strength and endurance in the muscles of the shoulders, back and legs. Includes exercises for the deltoid, calf and thigh muscles. They provide a comprehensive workout to all these muscle groups, which helps you become stronger and more resilient while cycling.

Warm up
W extension
1
Level: 1
9
Short extension
1
Level: 1
9
Hero pose
1
Level: 1
17 sec.
Cossack squat in a bent-over position
1
Level: 1
12
Main exercises
Round 1
Y - Abduction
7
Level: 2
12
Hip extension (single leg)
8
Level: 2
7
Butterfly
6
Level: 2
12
Hip and lower leg flexion (single leg)
8
Level: 1
7
A - Abduction
6
Level: 2
12
Backward lunge single arm
6
Level: 3
14
Balanced Side Lunge
7
Level: 2
14
Round 2
Y - Abduction
7
Level: 2
12
Hip extension (single leg)
8
Level: 2
7
Butterfly
6
Level: 2
12
Hip and lower leg flexion (single leg)
8
Level: 1
7
A - Abduction
6
Level: 2
12
Backward lunge single arm
6
Level: 3
14
Balanced Side Lunge
7
Level: 2
14
Round 3
Y - Abduction
7
Level: 2
12
Hip extension (single leg)
8
Level: 2
7
Butterfly
6
Level: 2
12
Hip and lower leg flexion (single leg)
8
Level: 1
7
A - Abduction
6
Level: 2
12
Backward lunge single arm
6
Level: 3
14
Balanced Side Lunge
7
Level: 2
14
Round 4
Y - Abduction
7
Level: 2
12
Hip extension (single leg)
8
Level: 2
7
Butterfly
6
Level: 2
12
Hip and lower leg flexion (single leg)
8
Level: 1
7
A - Abduction
6
Level: 2
12
Backward lunge single arm
6
Level: 3
14
Balanced Side Lunge
7
Level: 2
14
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
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.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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