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54
Workout

Recovery training

~50 min.
~600 kcal
⁉️ 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: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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