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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
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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