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124
Workout

Speed training

~50 min.
~600 kcal
⁉️ Comments

"Speed ​​training": This training loop workout is aimed at improving the speed and reaction of cyclists. Includes a series of high-intensity exercises aimed at developing speed qualities and improving aerobic endurance.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Forward fold
1
Level: 2
10 sec.
Sumo squat
1
Level: 2
10
Lower back stretch with rotation
1
Level: 1
15 sec.
Main exercises
Round 1
Forearm extension (reverse grip)
6
Level: 3
12
Squat jump
7
Level: 1
12
Low pull
6
Level: 3
12
Press
4
Level: 2
12
Pistol - cross lunge
5
Level: 1
6
Press pull
7
Level: 1
6
Backward lunge
5
Level: 3
12
Round 2
Forearm extension (reverse grip)
6
Level: 3
12
Squat jump
7
Level: 1
12
Low pull
6
Level: 3
12
Press
4
Level: 2
12
Pistol - cross lunge
5
Level: 1
6
Press pull
7
Level: 1
6
Backward lunge
5
Level: 3
12
Round 3
Forearm extension (reverse grip)
6
Level: 3
12
Squat jump
7
Level: 1
12
Low pull
6
Level: 3
12
Press
4
Level: 2
12
Pistol - cross lunge
5
Level: 1
6
Press pull
7
Level: 1
6
Backward lunge
5
Level: 3
12
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
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.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

Comments

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