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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
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
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
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Side tilt
1
Level: 1
S1
6
Subscription needed
Side tilt
1
Level: 1
S2
6
Subscription needed
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 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
Massage
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Massage
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
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
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

Comments

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