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Workout

Skier's marathon

~1 h. 4 min.
~768 kcal
⁉️ Comments

"Skier's marathon": A workout focused on developing the abdominal, leg, back and deltoid muscles using loops. Includes a variety of exercises designed to strengthen and shape key muscle groups needed for optimal ski performance. This workout builds strength, endurance and stability, which is important for skiers of all levels.

Warm up
Y Stretch
1
Level: 1
9 sec.
Hammock - Dolphin
1
Level: 1
6
Cossack squat in a bent-over position
1
Level: 2
12
Main exercises
Round 1
I slide (kneeling)
6
Level: 1
14
Lunge
3
Level: 2
14
Butterfly
6
Level: 2
12
Squats (wide feet position)
5
Level: 2
17
Pistol (with leg alteration)
7
Level: 2
12
High pull - Squat
5
Level: 2
14
Round 2
I slide (kneeling)
6
Level: 1
14
Lunge
3
Level: 2
14
Butterfly
6
Level: 2
12
Squats (wide feet position)
5
Level: 2
17
Pistol (with leg alteration)
7
Level: 2
12
High pull - Squat
5
Level: 2
14
Round 3
I slide (kneeling)
6
Level: 1
14
Lunge
3
Level: 2
14
Butterfly
6
Level: 2
12
Squats (wide feet position)
5
Level: 2
17
Pistol (with leg alteration)
7
Level: 2
12
High pull - Squat
5
Level: 2
14
Round 4
I slide (kneeling)
6
Level: 1
14
Lunge
3
Level: 2
14
Butterfly
6
Level: 2
12
Squats (wide feet position)
5
Level: 2
17
Pistol (with leg alteration)
7
Level: 2
12
High pull - Squat
5
Level: 2
14
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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