124
Workout

Strength training for skiers 1

~30 min.
~360 kcal
Warm Up
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (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.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
30 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus 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.
Widmill
1
Level: 1
S1
15 sec.
Widmill
1
Level: 1
S2
5
Main exercises
Medium pull
6
Level: 3
R1
8
Medium pull
6
Level: 3
R2
8
Medium pull
6
Level: 3
R3
8
A - Abduction
5
Level: 2
R1
12
A - Abduction
5
Level: 2
R2
12
A - Abduction
5
Level: 2
R3
12
A - Abduction
5
Level: 2
R4
12
Back extension
7
Level: 4
R1
8
Back extension
7
Level: 4
R2
8
Back extension
7
Level: 4
R3
8
Squat - I abduction
8
Level: 2
R1
12
Squat - I abduction
8
Level: 2
R2
12
Squat - I abduction
8
Level: 2
R3
12
Squat - I abduction
8
Level: 2
R4
12
T adduction
5
Level: 2
R1
10
T adduction
5
Level: 2
R2
10
T adduction
5
Level: 2
R3
10
Push-ups - Mountain climber
6
Level: 1
R1
10
Push-ups - Mountain climber
6
Level: 1
R2
10
Push-ups - Mountain climber
6
Level: 1
R3
10