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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
Hammock - Dolphin
1
Level: 2
5
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Toe squats
1
Level: 1
20
High pull
1
Level: 1
12
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
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
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
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.

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