54
Workout

Circuit training for skiers 1

~40 min.
~480 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
Lunges L
1
Level: 1
R1
30 sec.
Lunges L
1
Level: 1
R2
30 sec.
High pull - Squat
4
Level: 2
R1
30 sec.
High pull - Squat
4
Level: 2
R2
30 sec.
T Spine Rotation
1
Level: 1
30 sec.
Burpee
7
Level: 2
30 sec.
Lunges L
1
Level: 1
R1
30 sec.
Lunges L
1
Level: 1
R2
30 sec.
High pull - Squat
4
Level: 2
R1
30 sec.
High pull - Squat
4
Level: 2
R2
30 sec.
T Spine Rotation
1
Level: 1
30 sec.
Burpee
7
Level: 2
30 sec.
Lunges L
1
Level: 1
R1
30 sec.
Lunges L
1
Level: 1
R2
30 sec.
High pull - Squat
4
Level: 2
R1
30 sec.
High pull - Squat
4
Level: 2
R2
30 sec.
T Spine Rotation
1
Level: 1
30 sec.
Burpee
7
Level: 2
30 sec.