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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
Rotation 2
1
Level: 2
8
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Squats (wide feet position)
1
Level: 1
15
Subscription needed
Rotation 2
1
Level: 2
8
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Squats (wide feet position)
1
Level: 1
15
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
S1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
S2
15 sec.
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
Shoulder rotation
1
Level: 1
R1
8 sec.
Subscription needed
Shoulder rotation
1
Level: 1
R2
8 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
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.
Subscription needed

Comments

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