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

Comments

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