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93
Workout

Sunrise

~35 min.
~420 kcal
⁉️ Comments

"Sunrise": A workout that focuses on lower-level exercises designed to strengthen the lower body. Includes a variety of exercises performed using loops to help improve the strength and endurance necessary for effective ski training.

Warm up
Y Stretch
1
Level: 1
9 sec.
Forward fold
1
Level: 2
12 sec.
Side lunge stretch
1
Level: 1
17 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
9
M Stretch
1
Level: 1
9 sec.
Main exercises
Squats
5
Level: 2
R1
23
Squats
5
Level: 2
R2
23
Squats
5
Level: 2
R3
23
Squats
5
Level: 2
R4
23
Pistol - SIde lunge - cross lunge single arm
7
Level: 1
R1
5
Pistol - SIde lunge - cross lunge single arm
7
Level: 1
R2
5
Pistol - SIde lunge - cross lunge single arm
7
Level: 1
R3
5
Pistol - SIde lunge - cross lunge single arm
7
Level: 1
R4
5
Squat single arm (wide foot position)
7
Level: 2
R1
17
Squat single arm (wide foot position)
7
Level: 2
R2
17
Squat single arm (wide foot position)
7
Level: 2
R3
17
Squat single arm (wide foot position)
7
Level: 2
R4
17
Sprint start (alternating)
5
Level: 1
R1
12
Sprint start (alternating)
5
Level: 1
R2
12
Sprint start (alternating)
5
Level: 1
R3
12
Sprint start (alternating)
5
Level: 1
R4
12
High pull - Squat
2
Level: 1
R1
14
High pull - Squat
2
Level: 1
R2
14
High pull - Squat
2
Level: 1
R3
14
High pull - Squat
2
Level: 1
R4
14
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge 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.

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