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121
Workout

Endurance in cross-country skiing

~1 h. 1 min.
~732 kcal
⁉️ Comments

"Endurance in cross-country skiing": A workout designed to work the thighs, calves and buttocks using loops. Includes a series of exercises aimed at strengthening and shaping these muscle groups. The workout helps improve strength, endurance and flexibility in the lower body, which is an important aspect for successful ski training.

Warm up
M Stretch
1
Level: 1
8 sec.
Subscription needed
Lunges L
1
Level: 1
6
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Short extension
1
Level: 1
8
Subscription needed
Golf
1
Level: 2
6
Subscription needed
Main exercises
Round 1
Hip Press
6
Level: 1
8
Subscription needed
Hip extension
5
Level: 2
10
Subscription needed
Sumo squats
4
Level: 1
15
Subscription needed
Sprint start (alternating)
4
Level: 1
10
Subscription needed
Side lunge
4
Level: 2
12
Round 2
Hip Press
6
Level: 1
8
Subscription needed
Hip extension
5
Level: 2
10
Subscription needed
Sumo squats
4
Level: 1
15
Subscription needed
Sprint start (alternating)
4
Level: 1
10
Subscription needed
Side lunge
4
Level: 2
12
Round 3
Hip Press
6
Level: 1
8
Subscription needed
Hip extension
5
Level: 2
10
Subscription needed
Sumo squats
4
Level: 1
15
Subscription needed
Sprint start (alternating)
4
Level: 1
10
Subscription needed
Side lunge
4
Level: 2
12
Hip Press
6
Level: 1
8
Subscription needed
Hip extension
5
Level: 2
10
Subscription needed
Sumo squats
4
Level: 1
15
Subscription needed
Sprint start (alternating)
4
Level: 1
10
Subscription needed
Side lunge
4
Level: 2
12
Round 4
Hip Press
6
Level: 1
8
Subscription needed
Hip extension
5
Level: 2
10
Subscription needed
Sumo squats
4
Level: 1
15
Subscription needed
Sprint start (alternating)
4
Level: 1
10
Subscription needed
Side lunge
4
Level: 2
12
Cool down
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

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