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259
Workout

The elite of endurance

~1 h. 11 min.
~852 kcal
Female
⁉️ Comments

"The elite of endurance" This set of exercises at a more complex level is aimed at developing strength and coordination. Developing coordination helps improve swimming technique. More efficient technique reduces water resistance and saves energy, resulting in faster speeds and better results. Cycling requires good body coordination, especially when turning, changing speed and climbing. Developing coordination helps triathletes gain better bike control and stability, which is important for safety and performance during the race.

Warm up
Y Stretch
1
Level: 1
8 sec.
Hammock
1
Level: 1
8
Single leg hip hinge
1
Level: 1
5
W extension
1
Level: 1
8
Main exercises
Round 1
Y - Abduction
8
Level: 3
10
Pike (sideways with rotation)
10
Level: 4
6
Backward lunge
8
Level: 6
10
Backward lunge single arm
9
Level: 7
10
Sumo squats
6
Level: 2
15
Squat jump
10
Level: 3
12
Round 2
Y - Abduction
8
Level: 3
10
Pike (sideways with rotation)
10
Level: 4
6
Backward lunge
8
Level: 6
10
Backward lunge single arm
9
Level: 7
10
Sumo squats
6
Level: 2
15
Squat jump
10
Level: 3
12
Round 3
Y - Abduction
8
Level: 3
10
Pike (sideways with rotation)
10
Level: 4
6
Backward lunge
8
Level: 6
10
Backward lunge single arm
9
Level: 7
10
Sumo squats
6
Level: 2
15
Squat jump
10
Level: 3
12
Round 4
Y - Abduction
8
Level: 3
10
Pike (sideways with rotation)
10
Level: 4
6
Backward lunge
8
Level: 6
10
Backward lunge single arm
9
Level: 7
10
Sumo squats
6
Level: 2
15
Squat jump
10
Level: 3
12
Round 5
Y - Abduction
8
Level: 3
10
Pike (sideways with rotation)
10
Level: 4
6
Backward lunge
8
Level: 6
10
Backward lunge single arm
9
Level: 7
10
Sumo squats
6
Level: 2
15
Squat jump
10
Level: 3
12
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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