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146
Workout

Development of flexibility and agility

~38 min.
~456 kcal
Male
⁉️ Comments

"Development of flexibility and agility": This workout is aimed at improving flexibility and agility, which is an important aspect for alpine skiing. Exercises on training loops will focus on stretching key muscle groups and improving joint mobility, which will help reduce the risk of injury and increase efficiency on the slopes.

Warm up
Forward lunge
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 1
5
Hero pose
1
Level: 1
15 sec.
W extension
1
Level: 1
8
Latissimus stretch
1
Level: 1
15 sec.
Side lunge stretch
1
Level: 1
15 sec.
Shoulder rotation
1
Level: 1
8 sec.
Long Torso Twist Stretch
1
Level: 1
10 sec.
Main exercises
Forearm extension (single arm)
5
Level: 2
R1
8
Forearm extension (single arm)
5
Level: 2
R2
8
Forearm extension (single arm)
5
Level: 2
R3
8
Y - Abduction
8
Level: 3
R1
10
Y - Abduction
8
Level: 3
R2
10
Y - Abduction
8
Level: 3
R3
10
Reverse plank leg abduction (alternating)
7
Level: 1
R1
10
Reverse plank leg abduction (alternating)
7
Level: 1
R2
10
Reverse plank leg abduction (alternating)
7
Level: 1
R3
10
A - Abduction
7
Level: 3
R1
10
A - Abduction
7
Level: 3
R2
10
A - Abduction
7
Level: 3
R3
10
Tilted march
4
Level: 1
R1
12
Tilted march
4
Level: 1
R2
12
Tilted march
4
Level: 1
R3
12
Sprint start (alternating)
6
Level: 2
R1
10
Sprint start (alternating)
6
Level: 2
R2
10
Sprint start (alternating)
6
Level: 2
R3
10
Press - Y Adduction
8
Level: 3
R1
6
Press - Y Adduction
8
Level: 3
R2
6
Press - Y Adduction
8
Level: 3
R3
6
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Widmill
1
Level: 1
R3
10 sec.
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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