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Workouts / For skiers
132
Workout

Easy move

~52 min.
~624 kcal
⁉️ Comments

"Easy move": An effective training program aimed at developing muscle strength using loops. Includes a variety of exercises aimed at strengthening various muscle groups necessary for successful skiing performances. This workout promotes comprehensive strengthening and development of muscle strength, increasing the level of preparation for competitions.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 1
5
Side lunge stretch
1
Level: 1
15 sec.
Archerpose
1
Level: 1
5
Main exercises
Round 1
Side lunge - backward lunge
5
Level: 1
6
Squats with external rotation
6
Level: 1
12
Lunge with rotation
5
Level: 1
5
Sprint start (alternating)
8
Level: 3
10
Jump lunge
8
Level: 1
10
Round 2
Side lunge - backward lunge
5
Level: 1
6
Squats with external rotation
6
Level: 1
12
Lunge with rotation
5
Level: 1
5
Sprint start (alternating)
8
Level: 3
10
Jump lunge
8
Level: 1
10
Round 3
Side lunge - backward lunge
5
Level: 1
6
Squats with external rotation
6
Level: 1
12
Lunge with rotation
5
Level: 1
5
Sprint start (alternating)
8
Level: 3
10
Jump lunge
8
Level: 1
10
Round 4
Side lunge - backward lunge
5
Level: 1
6
Squats with external rotation
6
Level: 1
12
Lunge with rotation
5
Level: 1
5
Sprint start (alternating)
8
Level: 3
10
Jump lunge
8
Level: 1
10
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

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