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152
Workout

Total power load

~32 min.
~384 kcal
Male
⁉️ Comments

"Total power load": This workout focuses on developing the overall strength and endurance needed for skiing and snowboarding. Exercises on training loops will help strengthen major muscle groups, increase endurance and improve overall fitness. Training helps improve coordination and balance, which is also important for successful skiing on the mountain slopes.

Warm up
L extension
1
Level: 1
8
Lunges L
1
Level: 1
6
Sumo squat
1
Level: 1
10
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Widmill
1
Level: 1
10 sec.
Main exercises
I slide (kneeling)
7
Level: 2
R1
10
I slide (kneeling)
7
Level: 2
R2
10
I slide (kneeling)
7
Level: 2
R3
10
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Reverse plank leg abduction (alternating)
8
Level: 2
R3
10
Hip and lower leg flexion (single leg)
7
Level: 1
R1
6
Hip and lower leg flexion (single leg)
7
Level: 1
R2
6
Hip and lower leg flexion (single leg)
7
Level: 1
R3
6
Side lunge - crosslunge single arm
6
Level: 1
R1
6
Side lunge - crosslunge single arm
6
Level: 1
R2
6
Side lunge - crosslunge single arm
6
Level: 1
R3
6
PIstol - side lunge in balance single arm
7
Level: 2
R1
6
PIstol - side lunge in balance single arm
7
Level: 2
R2
6
PIstol - side lunge in balance single arm
7
Level: 2
R3
6
Reverse plank hinch
6
Level: 2
R1
8
Reverse plank hinch
6
Level: 2
R2
8
Reverse plank hinch
6
Level: 2
R3
8
Rotation with load
8
Level: 3
R1
10
Rotation with load
8
Level: 3
R2
10
Rotation with load
8
Level: 3
R3
10
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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