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100
Workout

Stronger hands

~31 min.
~372 kcal
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"Stronger Hands" - a training program for triathlonists aimed at strengthening and developing force in their hands. Exercises in the program include strength training for the upper limbs, specialized exercises for strength and endurance in swimming, as well as technical elements for improving the swimming technique. Regular training will help you increase the strength in your hands, which can be useful in swimming and the bicycle part of the triathlon. Join the "Stronger Hand" program to become a stronger and more prepared triathlet.

Main exercises
Squats
5
Level: 3
R1
20
Squats
5
Level: 3
R2
20
Lunge
3
Level: 2
R1
12
Lunge
3
Level: 2
R2
12
Lunge
3
Level: 2
R3
12
Lunge
3
Level: 2
R4
12
Lunge
3
Level: 2
R5
12
Lunge
3
Level: 2
R6
12
Swimmer start
7
Level: 2
R1
10
Swimmer start
7
Level: 2
R2
10
Swimmer start
7
Level: 2
R3
10
Swimmer start
7
Level: 2
R4
10
Swimmer start
7
Level: 2
R5
10
Swimmer start
7
Level: 2
R6
10
Pistol (with leg alteration)
7
Level: 3
R1
10
Pistol (with leg alteration)
7
Level: 3
R2
10
Pistol (with leg alteration)
7
Level: 3
R3
10
Hip and lower leg flexion
3
Level: 2
R1
8
Hip and lower leg flexion
3
Level: 2
R2
8
Hip and lower leg flexion
3
Level: 2
R3
8
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
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.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

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