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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.
squat row 4 (middle gluteal)
1
Level: 1
17 sec.
Tilt
1
Level: 1
9
Side lunge stretch
1
Level: 1
17 sec.
Main exercises
Pistol - Backward lunge
10
Level: 3
R1
7
Pistol - Backward lunge
10
Level: 3
R2
7
Pistol - Backward lunge
10
Level: 3
R3
7
Swimmer start (alternating)
10
Level: 3
R1
12
Swimmer start (alternating)
10
Level: 3
R2
12
Swimmer start (alternating)
10
Level: 3
R3
12
Sprint start (alternating)
10
Level: 4
R1
12
Sprint start (alternating)
10
Level: 4
R2
12
Sprint start (alternating)
10
Level: 4
R3
12
side lunge - crosslunge single arm
10
Level: 2
R1
7
side lunge - crosslunge single arm
10
Level: 2
R2
7
side lunge - crosslunge single arm
10
Level: 2
R3
7
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
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
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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