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166
Workout

White slope

~56 min.
~672 kcal
Male
⁉️ Comments

"White slope": This looping workout focuses on developing the strength and coordination needed for alpine skiing and snowboarding. The exercises focus on strengthening the muscles of the legs and buttocks to improve stability and control on the slopes.

Warm up
Biceps stretch
1
Level: 1
8 sec.
Forward fold
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
L extension
1
Level: 1
8
Massage
1
Level: 1
8
Cross-legged incline
1
Level: 1
15 sec.
Main exercises
Round 1
Medium pull - Triceps
6
Level: 1
6
Single arm pull with rotation
7
Level: 2
10
Side lunge leg in the hinge
7
Level: 3
12
Bar muscle up
7
Level: 2
10
Reverse plank leg abduction (alternating)
7
Level: 1
10
Pistol - Side lunge in balance
6
Level: 2
6
Round 2
Medium pull - Triceps
6
Level: 1
6
Single arm pull with rotation
7
Level: 2
10
Side lunge leg in the hinge
7
Level: 3
12
Bar muscle up
7
Level: 2
10
Reverse plank leg abduction (alternating)
7
Level: 1
10
Pistol - Side lunge in balance
6
Level: 2
6
Round 3
Medium pull - Triceps
6
Level: 1
6
Single arm pull with rotation
7
Level: 2
10
Side lunge leg in the hinge
7
Level: 3
12
Bar muscle up
7
Level: 2
10
Reverse plank leg abduction (alternating)
7
Level: 1
10
Pistol - Side lunge in balance
6
Level: 2
6
Round 4
Medium pull - Triceps
6
Level: 1
6
Single arm pull with rotation
7
Level: 2
10
Side lunge leg in the hinge
7
Level: 3
12
Bar muscle up
7
Level: 2
10
Reverse plank leg abduction (alternating)
7
Level: 1
10
Pistol - Side lunge in balance
6
Level: 2
6
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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