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141
Workout

Smooth rotation

~58 min.
~696 kcal
⁉️ Comments

"Smooth rotation": This is a set of exercises that covers all muscle groups of the body. The training is aimed at developing the strength, endurance and flexibility necessary for effective skiing and snowboarding. It will help improve your fitness, coordination and balance, which in turn will improve your performance and safety on the slopes.

Warm up
Biceps stretch
1
Level: 1
8 sec.
Rotation 1
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
Forward lunge
1
Level: 1
15 sec.
Sumo squat
1
Level: 1
10
Main exercises
Round 1
A - Abduction (reverse grip)
6
Level: 2
10
Lower leg flexion
6
Level: 2
10
A - Abduction
5
Level: 2
10
Squat single arm (wide foot position)
6
Level: 2
15
Front squats
5
Level: 1
15
Pistol - Backward lunge single arm
6
Level: 1
6
Round 2
A - Abduction (reverse grip)
6
Level: 2
10
Lower leg flexion
6
Level: 2
10
A - Abduction
5
Level: 2
10
Squat single arm (wide foot position)
6
Level: 2
15
Front squats
5
Level: 1
15
Pistol - Backward lunge single arm
6
Level: 1
6
Round 3
A - Abduction (reverse grip)
6
Level: 2
10
Lower leg flexion
6
Level: 2
10
A - Abduction
5
Level: 2
10
Squat single arm (wide foot position)
6
Level: 2
15
Front squats
5
Level: 1
15
Pistol - Backward lunge single arm
6
Level: 1
6
Round 4
A - Abduction (reverse grip)
6
Level: 2
10
Lower leg flexion
6
Level: 2
10
A - Abduction
5
Level: 2
10
Squat single arm (wide foot position)
6
Level: 2
15
Front squats
5
Level: 1
15
Pistol - Backward lunge single arm
6
Level: 1
6
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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