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271
Workout

Development of reaction speed

~1 h. 9 min.
~828 kcal
Female
⁉️ Comments

"Development of reaction speed": An effective workout that is a series of exercises using loops aimed at developing the strength and explosiveness of the legs necessary for successful skiing.

Warm up
Shoulder rotation
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Side tilt
1
Level: 1
6
Single leg hip hinge
1
Level: 2
5
Main exercises
Round 1
Burpee
9
Level: 3
8
Explosive push ups
10
Level: 2
4
Squat jump
7
Level: 1
12
Pistol - Side lunge in balance
8
Level: 3
6
Squat jump (wide foot position)
10
Level: 3
15
Swimmer start
9
Level: 3
10
Round 2
Burpee
9
Level: 3
8
Explosive push ups
10
Level: 2
4
Squat jump
7
Level: 1
12
Pistol - Side lunge in balance
8
Level: 3
6
Squat jump (wide foot position)
10
Level: 3
15
Swimmer start
9
Level: 3
10
Round 3
Burpee
9
Level: 3
8
Explosive push ups
10
Level: 2
4
Squat jump
7
Level: 1
12
Pistol - Side lunge in balance
8
Level: 3
6
Squat jump (wide foot position)
10
Level: 3
15
Swimmer start
9
Level: 3
10
Round 4
Burpee
9
Level: 3
8
Explosive push ups
10
Level: 2
4
Squat jump
7
Level: 1
12
Pistol - Side lunge in balance
8
Level: 3
6
Squat jump (wide foot position)
10
Level: 3
15
Swimmer start
9
Level: 3
10
Round 5
Burpee
9
Level: 3
8
Explosive push ups
10
Level: 2
4
Squat jump
7
Level: 1
12
Pistol - Side lunge in balance
8
Level: 3
6
Squat jump (wide foot position)
10
Level: 3
15
Swimmer start
9
Level: 3
10
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
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
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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