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133
Workout

Speed development

~49 min.
~588 kcal
Female
⁉️ Comments

"Speed development": This training is aimed at developing the speed of skaters' movements. Includes exercises with high intensity and fast pace, aimed at improving the reaction and speed of completing elements of the program.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
Hammock
1
Level: 1
8
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Lunge
4
Level: 3
12
Subscription needed
Hip Press
7
Level: 2
8
Subscription needed
Hip and lower leg flexion
5
Level: 3
8
Subscription needed
Overhead squats
8
Level: 3
12
Subscription needed
Split Jump
8
Level: 1
15
Subscription needed
Round 2
Lunge
4
Level: 3
12
Subscription needed
Hip Press
7
Level: 2
8
Subscription needed
Hip and lower leg flexion
5
Level: 3
8
Subscription needed
Overhead squats
8
Level: 3
12
Subscription needed
Split Jump
8
Level: 1
15
Subscription needed
Round 3
Lunge
4
Level: 3
12
Subscription needed
Hip Press
7
Level: 2
8
Subscription needed
Hip and lower leg flexion
5
Level: 3
8
Subscription needed
Overhead squats
8
Level: 3
12
Subscription needed
Split Jump
8
Level: 1
15
Subscription needed
Round 4
Lunge
4
Level: 3
12
Subscription needed
Hip Press
7
Level: 2
8
Subscription needed
Hip and lower leg flexion
5
Level: 3
8
Subscription needed
Overhead squats
8
Level: 3
12
Subscription needed
Split Jump
8
Level: 1
15
Subscription needed
Cool down
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 1
10 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.
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed

Comments

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