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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
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Embryo
1
Level: 1
10 sec.
Short extension
1
Level: 1
8
Cossack squat
1
Level: 1
10
Biceps stretch
1
Level: 1
8 sec.
Forward lunge
1
Level: 1
15 sec.
Rotation 2
1
Level: 2
8
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
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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