Sign In
Menu
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
Incline (feet at shoulder width)
1
Level: 1
17 sec.
Forward lunge
1
Level: 1
17 sec.
Lower leg extension
1
Level: 1
16 sec.
Archerpose
1
Level: 1
6
Main exercises
Round 1
High pull (single arm)
5
Level: 2
9
Y adduction
5
Level: 1
12
Hip and lower leg flexion
3
Level: 2
9
I - Abduction
5
Level: 1
12
March
5
Level: 2
14
Squats
3
Level: 1
23
Round 2
High pull (single arm)
5
Level: 2
9
Y adduction
5
Level: 1
12
Hip and lower leg flexion
3
Level: 2
9
I - Abduction
5
Level: 1
12
March
5
Level: 2
14
Squats
3
Level: 1
23
Round 3
High pull (single arm)
5
Level: 2
9
Y adduction
5
Level: 1
12
Hip and lower leg flexion
3
Level: 2
9
I - Abduction
5
Level: 1
12
March
5
Level: 2
14
Squats
3
Level: 1
23
Round 4
High pull (single arm)
5
Level: 2
9
Y adduction
5
Level: 1
12
Hip and lower leg flexion
3
Level: 2
9
I - Abduction
5
Level: 1
12
March
5
Level: 2
14
Squats
3
Level: 1
23
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
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.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

Comments

Start training