128
Workout

Strength training for skiers 3

~25 min.
~300 kcal
Warm Up
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
8
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Main exercises
Tilted march
8
Level: 3
R1
30 sec.
Tilted march
8
Level: 3
R2
30 sec.
Tilted march
8
Level: 3
R3
30 sec.
Front squats
7
Level: 2
R1
12
Front squats
7
Level: 2
R2
12
Front squats
7
Level: 2
R3
12
Front squats
7
Level: 2
R4
12
Pistol - Side lunge - cross lunge
7
Level: 2
R1
4
Pistol - Side lunge - cross lunge
7
Level: 2
R2
4
Pistol - Side lunge - cross lunge
7
Level: 2
R3
4
Pistol - Side lunge - cross lunge
7
Level: 2
R4
4
Pistol - Side lunge - cross lunge
7
Level: 2
R5
4
Pistol - Side lunge - cross lunge
7
Level: 2
R6
4
Pistol - Side lunge - cross lunge
7
Level: 2
R7
4
Pistol - Side lunge - cross lunge
7
Level: 2
R8
4
Hip and lower leg flexion
5
Level: 3
R1
8
Hip and lower leg flexion
5
Level: 3
R2
8
Hip and lower leg flexion
5
Level: 3
R3
8
Hip and lower leg flexion
5
Level: 3
R4
8