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164
Workout

Grab

~1 h. 4 min.
~768 kcal
Male
⁉️ Comments

"Grab": Intense loop training covering all muscle groups needed for alpine skiing and snowboarding. This long session includes a variety of exercises designed to strengthen muscles, improve endurance and prepare for the physical demands of the mountains.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Forward fold
1
Level: 2
10 sec.
Cossack squat in a bent-over position
1
Level: 2
10
Forward lunge
1
Level: 1
15 sec.
Scapular Mobility
1
Level: 1
8
Golf
1
Level: 2
6
L extension
1
Level: 1
8
Latissimus stretch
1
Level: 1
15 sec.
Main exercises
Round 1
Narrow press
5
Level: 2
10
Medium pull (one hand)
8
Level: 3
8
Pistol single arm
7
Level: 2
10
Medium pull - Triceps
6
Level: 1
6
Reverse plank hinch
4
Level: 1
8
Squat - I abduction
8
Level: 2
12
Overhead Forearm extension
3
Level: 1
12
Low pull - Triceps
8
Level: 2
6
Back extension
3
Level: 2
10
Round 2
Narrow press
5
Level: 2
10
Medium pull (one hand)
8
Level: 3
8
Pistol single arm
7
Level: 2
10
Medium pull - Triceps
6
Level: 1
6
Reverse plank hinch
4
Level: 1
8
Squat - I abduction
8
Level: 2
12
Overhead Forearm extension
3
Level: 1
12
Low pull - Triceps
8
Level: 2
6
Back extension
3
Level: 2
10
Round 3
Narrow press
5
Level: 2
10
Medium pull (one hand)
8
Level: 3
8
Pistol single arm
7
Level: 2
10
Medium pull - Triceps
6
Level: 1
6
Reverse plank hinch
4
Level: 1
8
Squat - I abduction
8
Level: 2
12
Overhead Forearm extension
3
Level: 1
12
Low pull - Triceps
8
Level: 2
6
Back extension
3
Level: 2
10
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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