Sign In
Menu
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
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Tilted march
1
Level: 1
12
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Tilted march
1
Level: 1
12
W extension
1
Level: 1
8
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Main exercises
Round 1
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Forward fold
1
Level: 5
10 sec.
Lower leg extension
1
Level: 1
14 sec.
Widmill
1
Level: 1
10 sec.
Round 2
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Forward fold
1
Level: 5
10 sec.
Lower leg extension
1
Level: 1
14 sec.
Widmill
1
Level: 1
10 sec.
Round 3
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Forward fold
1
Level: 5
10 sec.
Lower leg extension
1
Level: 1
14 sec.
Widmill
1
Level: 1
10 sec.
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

Start training