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133
Workout

Strong shoulders

~36 min.
~432 kcal
⁉️ Comments

"Strong shoulders": This workout is designed to strengthen the skier's shoulder girdle. Includes a variety of exercises using training loops, such as pull-ups and push-ups, which help develop strength and stability in the shoulder muscles, which is important for proper skier technique and injury prevention.

Warm up
W extension
1
Level: 1
9
Rotation 2
1
Level: 2
9
Standing quadriceps stretch (single leg)
1
Level: 1
17 sec.
M Stretch
1
Level: 1
9 sec.
Posterior deltoid stretch
1
Level: 1
17 sec.
Main exercises
I slide (kneeling)
6
Level: 1
R1
14
I slide (kneeling)
6
Level: 1
R2
14
I slide (kneeling)
6
Level: 1
R3
14
I slide (kneeling)
6
Level: 1
R4
14
Y abduction - Forearm flexion - Low pull
5
Level: 1
R1
5
Y abduction - Forearm flexion - Low pull
5
Level: 1
R2
5
Y abduction - Forearm flexion - Low pull
5
Level: 1
R3
5
Y abduction - Forearm flexion - Low pull
5
Level: 1
R4
5
Low pull - slide T
8
Level: 1
R1
7
Low pull - slide T
8
Level: 1
R2
7
Low pull - slide T
8
Level: 1
R3
7
Low pull - slide T
8
Level: 1
R4
7
High pull
8
Level: 4
R1
14
High pull
8
Level: 4
R2
14
High pull
8
Level: 4
R3
14
High pull
8
Level: 4
R4
14
Y-T-I adduction
7
Level: 2
R1
5
Y-T-I adduction
7
Level: 2
R2
5
Y-T-I adduction
7
Level: 2
R3
5
Y-T-I adduction
7
Level: 2
R4
5
T adduction
3
Level: 1
R1
12
T adduction
3
Level: 1
R2
12
T adduction
3
Level: 1
R3
12
T adduction
3
Level: 1
R4
12
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 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.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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