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145
Workout

Ski relay race

~1 h. 2 min.
~744 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.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Single leg hip hinge
1
Level: 2
5
Tilt
1
Level: 1
8
Main exercises
Round 1
Press - I Adduction
6
Level: 2
6
Overhead squats
7
Level: 2
12
Swimmer start
7
Level: 2
10
Chain triceps extension reverse grip
6
Level: 3
12
Spider-Man
6
Level: 2
10
Lunge
4
Level: 3
12
Pushup on the hands in standing
7
Level: 2
6
Hip and lower leg flexion (alternating)
4
Level: 2
8
Round 2
Press - I Adduction
6
Level: 2
6
Overhead squats
7
Level: 2
12
Swimmer start
7
Level: 2
10
Chain triceps extension reverse grip
6
Level: 3
12
Spider-Man
6
Level: 2
10
Lunge
4
Level: 3
12
Pushup on the hands in standing
7
Level: 2
6
Hip and lower leg flexion (alternating)
4
Level: 2
8
Round 3
Press - I Adduction
6
Level: 2
6
Overhead squats
7
Level: 2
12
Swimmer start
7
Level: 2
10
Chain triceps extension reverse grip
6
Level: 3
12
Spider-Man
6
Level: 2
10
Lunge
4
Level: 3
12
Pushup on the hands in standing
7
Level: 2
6
Hip and lower leg flexion (alternating)
4
Level: 2
8
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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