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165
Workout

High altitude

~38 min.
~456 kcal
⁉️ Comments

High altitude is a functional loop workout designed to develop strength, endurance and coordination to overcome inclines and work on a variety of uneven surfaces. The program includes exercises that will help the athlete prepare for cross-country running with large elevation changes. This load allows you to focus on developing leg strength and core stabilization, which helps them cope effectively with mountain conditions and improve results on such routes. This workout helps develop physical fitness and increases the athlete's confidence in tackling difficult sections of the course.

Warm up
Biceps stretch
1
Level: 1
8 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
Cossack squat
1
Level: 1
10
Subscription needed
Shoulder rotation
1
Level: 1
8 sec.
Subscription needed
Single leg hip hinge
1
Level: 1
5
Subscription needed
Main exercises
Press
6
Level: 3
R1
12
Subscription needed
Press
6
Level: 3
R2
12
Subscription needed
Press
6
Level: 3
R3
12
Subscription needed
Press
6
Level: 3
R4
12
Subscription needed
A - Abduction (reverse grip)
8
Level: 3
R1
10
Subscription needed
A - Abduction (reverse grip)
8
Level: 3
R2
10
Subscription needed
A - Abduction (reverse grip)
8
Level: 3
R3
10
Subscription needed
A - Abduction (reverse grip)
8
Level: 3
R4
10
Subscription needed
Lunge with rotation
6
Level: 2
R1
5
Subscription needed
Lunge with rotation
6
Level: 2
R2
5
Subscription needed
Lunge with rotation
6
Level: 2
R3
5
Subscription needed
Lunge with rotation
6
Level: 2
R4
5
Subscription needed
Hip drop
5
Level: 5
R1
10
Subscription needed
Hip drop
5
Level: 5
R2
10
Subscription needed
Hip drop
5
Level: 5
R3
10
Subscription needed
Hip drop
5
Level: 5
R4
10
Subscription needed
Backward lunge single arm
6
Level: 4
R1
12
Subscription needed
Backward lunge single arm
6
Level: 4
R2
12
Subscription needed
Backward lunge single arm
6
Level: 4
R3
12
Subscription needed
Backward lunge single arm
6
Level: 4
R4
12
Subscription needed
Front jump squats
9
Level: 3
R1
15
Subscription needed
Front jump squats
9
Level: 3
R2
15
Subscription needed
Front jump squats
9
Level: 3
R3
15
Subscription needed
Front jump squats
9
Level: 3
R4
15
Subscription needed
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Subscription needed
L extension
1
Level: 1
8
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Hero pose
1
Level: 1
R1
15 sec.
Subscription needed
Hero pose
1
Level: 1
R2
15 sec.
Subscription needed
Embryo
1
Level: 1
10 sec.
Subscription needed

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