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94
Workout

Protection from cold

~1 h. 2 min.
~744 kcal
Male
⁉️ Comments

"Protection from cold": An effective loop exercise program for alpine skiing and snowboarding. This workout includes basic exercises that should be done at a good pace to improve strength, endurance and coordination for success on the slopes. This load will keep you from freezing, even if your workout takes place outdoors.

Warm up
Biceps stretch
1
Level: 1
9 sec.
Short extension
1
Level: 1
9
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
17 sec.
Subscription needed
Forward lunge
1
Level: 1
17 sec.
Subscription needed
Lower leg extension
1
Level: 1
16 sec.
Subscription needed
Archerpose
1
Level: 1
6
Subscription needed
Main exercises
Round 1
High pull (single arm)
5
Level: 2
9
Subscription needed
Y adduction
5
Level: 1
12
Subscription needed
Hip and lower leg flexion
3
Level: 2
9
Subscription needed
I - Abduction
5
Level: 1
12
Subscription needed
March
5
Level: 2
14
Subscription needed
Squats
3
Level: 1
23
Subscription needed
Round 2
High pull (single arm)
5
Level: 2
9
Subscription needed
Y adduction
5
Level: 1
12
Subscription needed
Hip and lower leg flexion
3
Level: 2
9
Subscription needed
I - Abduction
5
Level: 1
12
Subscription needed
March
5
Level: 2
14
Subscription needed
Squats
3
Level: 1
23
Subscription needed
Round 3
High pull (single arm)
5
Level: 2
9
Subscription needed
Y adduction
5
Level: 1
12
Subscription needed
Hip and lower leg flexion
3
Level: 2
9
Subscription needed
I - Abduction
5
Level: 1
12
Subscription needed
March
5
Level: 2
14
Subscription needed
Squats
3
Level: 1
23
Subscription needed
Round 4
High pull (single arm)
5
Level: 2
9
Subscription needed
Y adduction
5
Level: 1
12
Subscription needed
Hip and lower leg flexion
3
Level: 2
9
Subscription needed
I - Abduction
5
Level: 1
12
Subscription needed
March
5
Level: 2
14
Subscription needed
Squats
3
Level: 1
23
Subscription needed
Cool down
Hammock
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Subscription needed
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
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
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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