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148
Workout

Powerful legs

~35 min.
~420 kcal
⁉️ Comments

"Powerful legs": A workout that specifically develops leg strength and power, giving cyclists the support they need and leading them to perform better on the road. Includes exercises on training loops aimed at strengthening the quadriceps, calves and buttocks.

Warm up
Biceps stretch
1
Level: 1
8 sec.
Lunges L
1
Level: 1
6
Subscription needed
Tilt
1
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Main exercises
Round 1
pistol single arm
9
Level: 4
10
Subscription needed
Burpee
10
Level: 4
8
Subscription needed
Split Jump
9
Level: 2
15
Subscription needed
Pistol - Backward lunge single arm
10
Level: 3
6
Subscription needed
Pistol - cross lunge single arm
10
Level: 3
6
Subscription needed
Round 2
pistol single arm
9
Level: 4
10
Subscription needed
Burpee
10
Level: 4
8
Subscription needed
Split Jump
9
Level: 2
15
Subscription needed
Pistol - Backward lunge single arm
10
Level: 3
6
Subscription needed
Pistol - cross lunge single arm
10
Level: 3
6
Subscription needed
Round 3
pistol single arm
9
Level: 4
10
Subscription needed
Burpee
10
Level: 4
8
Subscription needed
Split Jump
9
Level: 2
15
Subscription needed
Pistol - Backward lunge single arm
10
Level: 3
6
Subscription needed
Pistol - cross lunge single arm
10
Level: 3
6
Subscription needed
Cool down
Massage
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Massage
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

Comments

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