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194
Workout

Ice extreme

~1 h. 7 min.
~804 kcal
Male
⁉️ Comments

"Ice extreme": This is an intensive loop training focused on developing the strength, endurance and explosive power of the legs needed for downhill skiing and snowboarding. The exercises include biometric elements aimed at improving muscle response and acceleration, which will help improve performance on the slopes.

Warm up
Widmill
1
Level: 1
10 sec.
Subscription needed
T Spine Rotation
1
Level: 1
5
Subscription needed
Rotation 2
1
Level: 2
8
Subscription needed
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Single leg hip hinge
1
Level: 1
5
Subscription needed
Main exercises
Round 1
I slide
7
Level: 1
8
Subscription needed
Backward lunge with leg change
7
Level: 5
12
Subscription needed
Pistol - Backward lunge
7
Level: 2
6
Subscription needed
Squats (single arm)
6
Level: 3
12
Subscription needed
Lunge with rotation
7
Level: 3
5
Subscription needed
Squat jump (wide foot position)
7
Level: 1
15
Squat single arm (wide foot position)
6
Level: 2
15
Subscription needed
Round 2
I slide
7
Level: 1
8
Subscription needed
Backward lunge with leg change
7
Level: 5
12
Subscription needed
Pistol - Backward lunge
7
Level: 2
6
Subscription needed
Squats (single arm)
6
Level: 3
12
Subscription needed
Lunge with rotation
7
Level: 3
5
Subscription needed
Squat jump (wide foot position)
7
Level: 1
15
Squat single arm (wide foot position)
6
Level: 2
15
Subscription needed
Round 3
I slide
7
Level: 1
8
Subscription needed
Backward lunge with leg change
7
Level: 5
12
Subscription needed
Pistol - Backward lunge
7
Level: 2
6
Subscription needed
Squats (single arm)
6
Level: 3
12
Subscription needed
Lunge with rotation
7
Level: 3
5
Subscription needed
Squat jump (wide foot position)
7
Level: 1
15
Squat single arm (wide foot position)
6
Level: 2
15
Subscription needed
Round 4
I slide
7
Level: 1
8
Subscription needed
Backward lunge with leg change
7
Level: 5
12
Subscription needed
Pistol - Backward lunge
7
Level: 2
6
Subscription needed
Squats (single arm)
6
Level: 3
12
Subscription needed
Lunge with rotation
7
Level: 3
5
Subscription needed
Squat jump (wide foot position)
7
Level: 1
15
Squat single arm (wide foot position)
6
Level: 2
15
Subscription needed
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed

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