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

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