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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
Cossack squat in a bent-over position
1
Level: 2
10
Subscription needed
L extension
1
Level: 1
8
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Hero pose
1
Level: 1
R1
15 sec.
Subscription needed
Hero pose
1
Level: 1
R2
15 sec.
Subscription needed
Embryo
1
Level: 1
10 sec.
Subscription needed

Comments

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