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133
Workout

Explosive training

~44 min.
~528 kcal
⁉️ Comments

"Explosive training": This looping workout is designed to develop explosive strength and speed in triathletes. Includes short and intense exercises aimed at developing reaction speed and improving movement speed. Regular exercise will help increase your power and efficiency in sports.

Warm up
Shoulder rotation
1
Level: 1
8 sec.
Forward fold
1
Level: 1
10 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Sumo squat
1
Level: 2
10
Main exercises
Round 1
Explosive push ups
9
Level: 1
6
Squat jump
9
Level: 2
12
Balanced Side Lunge
8
Level: 3
12
Split Jump
9
Level: 2
15
Backward lunge with leg change
8
Level: 6
10
Round 2
Explosive push ups
9
Level: 1
6
Squat jump
9
Level: 2
12
Balanced Side Lunge
8
Level: 3
12
Split Jump
9
Level: 2
15
Backward lunge with leg change
8
Level: 6
10
Round 3
Explosive push ups
9
Level: 1
6
Squat jump
9
Level: 2
12
Balanced Side Lunge
8
Level: 3
12
Split Jump
9
Level: 2
15
Backward lunge with leg change
8
Level: 6
10
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.

Comments

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