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18
Workout

Development of flexibility

~39 min.
~468 kcal
Female
⁉️ Comments

"Development of flexibility": This workout is aimed at developing muscle flexibility. Flexible muscles and joints can better absorb shock and prevent injury during intense training and competition. Flexibility improves coordination and balance, which are key aspects of successful trail running.

Main exercises
Round 1
Forward lunge
1
Level: 1
17 sec.
Neck extension
1
Level: 1
7
Lower leg extension
1
Level: 1
16 sec.
Widmill
1
Level: 1
12 sec.
Dolphin
1
Level: 1
9
Golf
1
Level: 2
7
Biceps stretch
1
Level: 1
9 sec.
Sumo squat
1
Level: 2
12
Cross-legged incline
1
Level: 1
17 sec.
Round 2
Forward lunge
1
Level: 1
17 sec.
Neck extension
1
Level: 1
7
Lower leg extension
1
Level: 1
16 sec.
Widmill
1
Level: 1
12 sec.
Dolphin
1
Level: 1
9
Golf
1
Level: 2
7
Biceps stretch
1
Level: 1
9 sec.
Sumo squat
1
Level: 2
12
Cross-legged incline
1
Level: 1
17 sec.
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
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.

Comments

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