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144
Workout

Strength and endurance

~33 min.
~396 kcal
⁉️ Comments

"Strength and endurance": An effective program consisting of seven exercises on loops aimed at working the main muscle groups. This workout builds strength, endurance and stability in key muscle areas needed for skiing.

Warm up
T Stretch
1
Level: 1
8 sec.
Embryo
1
Level: 1
10 sec.
Widmill
1
Level: 1
10 sec.
M Stretch
1
Level: 1
8 sec.
Short extension
1
Level: 1
8
Archerpose
1
Level: 1
5
Main exercises
Exit to plank
7
Level: 3
R1
12
Exit to plank
7
Level: 3
R2
12
Exit to plank
7
Level: 3
R3
12
Squat - Y abduction
6
Level: 1
R1
12
Squat - Y abduction
6
Level: 1
R2
12
Squat - Y abduction
6
Level: 1
R3
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
Side lunge leg in the hinge
5
Level: 2
R3
12
Forearm flexion (single arm single leg )
7
Level: 1
R1
6
Forearm flexion (single arm single leg )
7
Level: 1
R2
6
Forearm flexion (single arm single leg )
7
Level: 1
R3
6
SIde lunge - crosslunge
5
Level: 1
R1
6
SIde lunge - crosslunge
5
Level: 1
R2
6
SIde lunge - crosslunge
5
Level: 1
R3
6
Pull-up with a wide grip
8
Level: 3
R1
6
Pull-up with a wide grip
8
Level: 3
R2
6
Pull-up with a wide grip
8
Level: 3
R3
6
Squat - I abduction
8
Level: 2
R1
12
Squat - I abduction
8
Level: 2
R2
12
Squat - I abduction
8
Level: 2
R3
12
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
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.

Comments

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