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69
Workout

Strong legs

~31 min.
~372 kcal
Female
⁉️ Comments

“Strong legs” is a training, specially created for skiers with a focus to strengthen and develop the strength of the lower extremities. Unique exercises are aimed at the muscles of the hips, IRC, buttocks and are an effective way to improve the strength and endurance of the legs. Join this training to improve your skiing technique, make your legs more stable and ready for intensive loads on the track.

Main exercises
Wall Slide (stand facing away from the anchor point)
1
Level: 1
R1
8
Wall Slide (stand facing away from the anchor point)
1
Level: 1
R2
8
L pull
1
Level: 1
R1
10
L pull
1
Level: 1
R2
10
W pull
1
Level: 1
R1
10
W pull
1
Level: 1
R2
10
I - Abduction
6
Level: 2
R1
10
I - Abduction
6
Level: 2
R2
10
I - Abduction
6
Level: 2
R3
10
I - Abduction
6
Level: 2
R4
10
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
Y - Abduction
6
Level: 2
R3
10
Y - Abduction
6
Level: 2
R4
10
T - Abduction
5
Level: 2
R1
10
T - Abduction
5
Level: 2
R2
10
T - Abduction
5
Level: 2
R3
10
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.

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