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145
Workout

Ski relay race

~56 min.
~672 kcal
⁉️ Comments

"Ski relay race": An effective full-body workout that includes a variety of looping exercises. In addition to this, a complex coordination exercise has been added to increase the training effect and develop coordination. The training is aimed at strengthening and developing muscles, as well as increasing overall physical fitness for successful performances in skiing competitions.

Warm up
M Stretch
1
Level: 1
8 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
Single leg hip hinge
1
Level: 2
5
Subscription needed
Tilt
1
Level: 1
8
Subscription needed
Main exercises
Round 1
Press - I Adduction
6
Level: 2
6
Subscription needed
Overhead squats
7
Level: 2
12
Subscription needed
Swimmer start
7
Level: 2
10
Subscription needed
Chain triceps extension reverse grip
6
Level: 3
12
Subscription needed
Spider-Man
6
Level: 2
10
Subscription needed
Lunge
4
Level: 3
12
Subscription needed
Pushup on the hands in standing
7
Level: 2
6
Subscription needed
Hip and lower leg flexion (alternating)
4
Level: 2
8
Subscription needed
Round 2
Press - I Adduction
6
Level: 2
6
Subscription needed
Overhead squats
7
Level: 2
12
Subscription needed
Swimmer start
7
Level: 2
10
Subscription needed
Chain triceps extension reverse grip
6
Level: 3
12
Subscription needed
Spider-Man
6
Level: 2
10
Subscription needed
Lunge
4
Level: 3
12
Subscription needed
Pushup on the hands in standing
7
Level: 2
6
Subscription needed
Hip and lower leg flexion (alternating)
4
Level: 2
8
Subscription needed
Round 3
Press - I Adduction
6
Level: 2
6
Subscription needed
Overhead squats
7
Level: 2
12
Subscription needed
Swimmer start
7
Level: 2
10
Subscription needed
Chain triceps extension reverse grip
6
Level: 3
12
Subscription needed
Spider-Man
6
Level: 2
10
Subscription needed
Lunge
4
Level: 3
12
Subscription needed
Pushup on the hands in standing
7
Level: 2
6
Subscription needed
Hip and lower leg flexion (alternating)
4
Level: 2
8
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.
Subscription needed

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