111
Workout

Circuit training for skiers 2

~51 min.
~612 kcal
Warm Up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
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.
Lower back stretch
1
Level: 1
15 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
High pull - slide T
7
Level: 1
30 sec.
Toe squats
6
Level: 1
30 sec.
Side lunge - backward lunge
5
Level: 1
R1
30 sec.
Side lunge - backward lunge
5
Level: 1
R2
30 sec.
Press - L Adduction
4
Level: 1
30 sec.
Forearm extension in palm rest
6
Level: 2
30 sec.
Reverse plank
4
Level: 3
30 sec.
High pull - slide T
7
Level: 1
30 sec.
Toe squats
6
Level: 1
30 sec.
Side lunge - backward lunge
5
Level: 1
R1
30 sec.
Side lunge - backward lunge
5
Level: 1
R2
30 sec.
Press - L Adduction
4
Level: 1
30 sec.
Forearm extension in palm rest
6
Level: 2
30 sec.
Reverse plank
4
Level: 3
30 sec.
High pull - slide T
7
Level: 1
30 sec.
Toe squats
6
Level: 1
30 sec.
Side lunge - backward lunge
5
Level: 1
R1
30 sec.
Side lunge - backward lunge
5
Level: 1
R2
30 sec.
Press - L Adduction
4
Level: 1
30 sec.
Forearm extension in palm rest
6
Level: 2
30 sec.
Reverse plank
4
Level: 3
30 sec.