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112
Workout

Powerful plyometrics

~20 min.
~240 kcal
⁉️ Comments

"Powerful plyometrics" This is a complex consisting of plyometric exercises that develop the ability to quickly and effectively contract muscles, which leads to improved speed and acceleration. This is especially important during swimming and running, where high speed is key to achieving good results.

Warm up
Lower back stretch with rotation
1
Level: 1
17 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
17 sec.
Subscription needed
Tilt
1
Level: 1
9
Subscription needed
Side lunge stretch
1
Level: 1
17 sec.
Subscription needed
Main exercises
Pistol - Backward lunge
10
Level: 3
R1
7
Subscription needed
Pistol - Backward lunge
10
Level: 3
R2
7
Subscription needed
Pistol - Backward lunge
10
Level: 3
R3
7
Subscription needed
Swimmer start (alternating)
10
Level: 3
R1
12
Subscription needed
Swimmer start (alternating)
10
Level: 3
R2
12
Subscription needed
Swimmer start (alternating)
10
Level: 3
R3
12
Subscription needed
Sprint start (alternating)
10
Level: 4
R1
12
Subscription needed
Sprint start (alternating)
10
Level: 4
R2
12
Subscription needed
Sprint start (alternating)
10
Level: 4
R3
12
Subscription needed
side lunge - crosslunge single arm
10
Level: 2
R1
7
Subscription needed
side lunge - crosslunge single arm
10
Level: 2
R2
7
Subscription needed
side lunge - crosslunge single arm
10
Level: 2
R3
7
Subscription needed
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
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.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed

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