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160
Workout

Free style

~38 min.
~456 kcal
⁉️ Comments

"Free style": An effective workout program that focuses on strengthening the muscles of the back, arms and legs using loops. Includes a variety of exercises designed to develop strength, endurance and stability in the key muscle groups needed for skiing.

Warm up
W extension
1
Level: 1
9
Side tilt
1
Level: 1
7
squat row 4 (middle gluteal)
1
Level: 1
17 sec.
Rotation 2
1
Level: 2
9
Main exercises
Overhead Forearm extension
8
Level: 3
R1
14
Overhead Forearm extension
8
Level: 3
R2
14
Overhead Forearm extension
8
Level: 3
R3
14
Overhead Forearm extension
8
Level: 3
R4
14
Low pull - Triceps
7
Level: 1
R1
7
Low pull - Triceps
7
Level: 1
R2
7
Low pull - Triceps
7
Level: 1
R3
7
Low pull - Triceps
7
Level: 1
R4
7
Hip extension (single leg)
8
Level: 2
R1
7
Hip extension (single leg)
8
Level: 2
R2
7
Hip extension (single leg)
8
Level: 2
R3
7
Hip extension (single leg)
8
Level: 2
R4
7
High pull
8
Level: 4
R1
14
High pull
8
Level: 4
R2
14
High pull
8
Level: 4
R3
14
High pull
8
Level: 4
R4
14
Pull squat
8
Level: 2
R1
14
Pull squat
8
Level: 2
R2
14
Pull squat
8
Level: 2
R3
14
Pull squat
8
Level: 2
R4
14
Pistol
6
Level: 1
R1
12
Pistol
6
Level: 1
R2
12
Pistol
6
Level: 1
R3
12
Pistol
6
Level: 1
R4
12
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
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
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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