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124
Workout

Powerful legs

~32 min.
~384 kcal
⁉️ Comments

"Powerful legs": This workout focuses on strengthening and developing the leg strength needed for efficient skiing. Using training loops, you can perform a variety of exercises such as squats, jumping jacks and lunges that activate and strengthen your leg muscles, improving their strength and endurance.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Forward fold
1
Level: 3
10 sec.
Hero pose
1
Level: 1
15 sec.
Side lunge stretch
1
Level: 1
15 sec.
Main exercises
Sprint start (alternating)
6
Level: 2
R1
10
Sprint start (alternating)
6
Level: 2
R2
10
Sprint start (alternating)
6
Level: 2
R3
10
Sprint start (alternating)
6
Level: 2
R4
10
Balanced side lunge single arm
7
Level: 2
R1
12
Balanced side lunge single arm
7
Level: 2
R2
12
Balanced side lunge single arm
7
Level: 2
R3
12
Balanced side lunge single arm
7
Level: 2
R4
12
Front squats
5
Level: 1
R1
15
Front squats
5
Level: 1
R2
15
Front squats
5
Level: 1
R3
15
Front squats
5
Level: 1
R4
15
Burpee
7
Level: 2
R1
8
Burpee
7
Level: 2
R2
8
Burpee
7
Level: 2
R3
8
Burpee
7
Level: 2
R4
8
Backward lunge with leg change
5
Level: 3
R1
12
Backward lunge with leg change
5
Level: 3
R2
12
Backward lunge with leg change
5
Level: 3
R3
12
Backward lunge with leg change
5
Level: 3
R4
12
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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