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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
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
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
Sumo squat
1
Level: 2
10
Subscription needed
Embryo
1
Level: 1
10 sec.
Subscription needed

Comments

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