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54
Workout

Recovery training

~34 min.
~408 kcal
Female
⁉️ Comments

"Recovery training": This workout is designed for recovery and relaxation after intense training or skiing competitions. Includes gentle stretching exercises using loops to stretch different muscle groups, which helps improve blood circulation and speed up the recovery process.

Warm up
Lunges L
1
Level: 1
6
Short extension
1
Level: 1
8
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Posterior deltoid stretch
1
Level: 1
15 sec.
Scapular Mobility
1
Level: 1
8
Tilt
1
Level: 1
8
W extension
1
Level: 1
8
Posterior deltoid stretch
1
Level: 1
15 sec.
Biceps stretch
1
Level: 1
8 sec.
Main exercises
Medium pull - Squat
2
Level: 1
R1
12
Medium pull - Squat
2
Level: 1
R2
12
Medium pull - Squat
2
Level: 1
R3
12
Medium pull
2
Level: 2
R1
12
Medium pull
2
Level: 2
R2
12
Medium pull
2
Level: 2
R3
12
Backward lunge single arm
3
Level: 1
R1
12
Backward lunge single arm
3
Level: 1
R2
12
Backward lunge single arm
3
Level: 1
R3
12
Cross forearm flexion
3
Level: 2
R1
12
Cross forearm flexion
3
Level: 2
R2
12
Cross forearm flexion
3
Level: 2
R3
12
T - Abduction
3
Level: 1
R1
10
T - Abduction
3
Level: 1
R2
10
T - Abduction
3
Level: 1
R3
10
Reverse plank
2
Level: 1
R1
40 sec.
Reverse plank
2
Level: 1
R2
40 sec.
Reverse plank
2
Level: 1
R3
40 sec.
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

Comments

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