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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
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

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