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150
Workout

Walset

~51 min.
~612 kcal
Male
⁉️ Comments

"Walset": Made up of basic squats, push-ups and lunges, this loop workout focuses on strengthening the leg and glute muscles needed for better performance and confidence on the slopes.

Warm up
L extension
1
Level: 1
9
T Spine Rotation
1
Level: 1
6
squat row 4 (middle gluteal)
1
Level: 1
17 sec.
T Stretch
1
Level: 1
9 sec.
Cossack squat in a bent-over position
1
Level: 2
12
Lower leg extension
1
Level: 1
16 sec.
Main exercises
Round 1
Square on arms
9
Level: 3
12
Backward lunge single arm
7
Level: 4
14
Side lunge leg in the hinge
8
Level: 3
14
Pistol - Side lunge in balance
9
Level: 3
7
Swimmer start
8
Level: 2
12
Round 2
Square on arms
9
Level: 3
12
Backward lunge single arm
7
Level: 4
14
Side lunge leg in the hinge
8
Level: 3
14
Pistol - Side lunge in balance
9
Level: 3
7
Swimmer start
8
Level: 2
12
Round 3
Square on arms
9
Level: 3
12
Backward lunge single arm
7
Level: 4
14
Side lunge leg in the hinge
8
Level: 3
14
Pistol - Side lunge in balance
9
Level: 3
7
Swimmer start
8
Level: 2
12
Round 4
Square on arms
9
Level: 3
12
Backward lunge single arm
7
Level: 4
14
Side lunge leg in the hinge
8
Level: 3
14
Pistol - Side lunge in balance
9
Level: 3
7
Swimmer start
8
Level: 2
12
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
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.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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