69
Workout

Strength training for skiers 2

~31 min.
~372 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
Wall Slide (stand facing away from the anchor point)
1
Level: 1
R1
15
Wall Slide (stand facing away from the anchor point)
1
Level: 1
R2
15
L pull
1
Level: 1
R1
20
L pull
1
Level: 1
R2
20
W pull
1
Level: 1
R1
20
W pull
1
Level: 1
R2
20
I - Abduction
6
Level: 2
R1
12
I - Abduction
6
Level: 2
R2
12
I - Abduction
6
Level: 2
R3
12
I - Abduction
6
Level: 2
R4
12
Y - Abduction
6
Level: 2
R1
12
Y - Abduction
6
Level: 2
R2
12
Y - Abduction
6
Level: 2
R3
12
Y - Abduction
6
Level: 2
R4
12
T - Abduction
5
Level: 2
R1
12
T - Abduction
5
Level: 2
R2
12
T - Abduction
5
Level: 2
R3
12