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12
Workout

Developing the flexibility of the lower body

~25 min.
~300 kcal
⁉️ Comments

"Developing the flexibility of the lower body": This workout focuses on improving the flexibility and mobility of your lower body, which is key to efficient skiing. By stretching with loops, you can control the load and effectively stretch the muscles without the help of a partner.

Warm up
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Cossack squat
1
Level: 1
10
Subscription needed
Cross-legged incline
1
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Golf
1
Level: 2
6
Subscription needed
W extension
1
Level: 1
8
Lunges L
1
Level: 1
6
Subscription needed
Main exercises
Round 1
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Subscription needed
Forward fold
1
Level: 5
10 sec.
Subscription needed
Lower leg extension
1
Level: 1
14 sec.
Subscription needed
Widmill
1
Level: 1
10 sec.
Subscription needed
Round 2
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Subscription needed
Forward fold
1
Level: 5
10 sec.
Subscription needed
Lower leg extension
1
Level: 1
14 sec.
Subscription needed
Widmill
1
Level: 1
10 sec.
Subscription needed
Round 3
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Subscription needed
Forward fold
1
Level: 5
10 sec.
Subscription needed
Lower leg extension
1
Level: 1
14 sec.
Subscription needed
Widmill
1
Level: 1
10 sec.
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.
Subscription needed

Comments

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