124
Workout

Strength training for snowboarders 1

~33 min.
~396 kcal
Warm Up
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
8
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Main exercises
Fly Squat
5
Level: 1
R1
12
Fly Squat
5
Level: 1
R2
12
Fly Squat
5
Level: 1
R3
12
Fly Squat
5
Level: 1
R4
12
Backward lunge
6
Level: 4
R1
12
Backward lunge
6
Level: 4
R2
12
Backward lunge
6
Level: 4
R3
12
Backward lunge
6
Level: 4
R4
12
Backward lunge
6
Level: 4
R5
12
Backward lunge
6
Level: 4
R6
12
Squat jump
7
Level: 1
R1
12
Squat jump
7
Level: 1
R2
12
Squat jump
7
Level: 1
R3
12
Squat jump
7
Level: 1
R4
12
Back extension
7
Level: 4
R1
12
Back extension
7
Level: 4
R2
12
Back extension
7
Level: 4
R3
12
Back extension
7
Level: 4
R4
12
Hip and lower leg flexion
3
Level: 2
R1
10
Hip and lower leg flexion
3
Level: 2
R2
10
Hip and lower leg flexion
3
Level: 2
R3
10
Hip and lower leg flexion
3
Level: 2
R4
10