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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
Subscription needed
Lower leg extension
1
Level: 1
14 sec.
Subscription needed
Forward lunge
1
Level: 1
15 sec.
Subscription needed
Sumo squat
1
Level: 1
10
Subscription needed
Main exercises
Round 1
A - Abduction (reverse grip)
6
Level: 2
10
Subscription needed
Lower leg flexion
6
Level: 2
10
Subscription needed
A - Abduction
5
Level: 2
10
Subscription needed
Squat single arm (wide foot position)
6
Level: 2
15
Subscription needed
Front squats
5
Level: 1
15
Subscription needed
Pistol - Backward lunge single arm
6
Level: 1
6
Subscription needed
Round 2
A - Abduction (reverse grip)
6
Level: 2
10
Subscription needed
Lower leg flexion
6
Level: 2
10
Subscription needed
A - Abduction
5
Level: 2
10
Subscription needed
Squat single arm (wide foot position)
6
Level: 2
15
Subscription needed
Front squats
5
Level: 1
15
Subscription needed
Pistol - Backward lunge single arm
6
Level: 1
6
Subscription needed
Round 3
A - Abduction (reverse grip)
6
Level: 2
10
Subscription needed
Lower leg flexion
6
Level: 2
10
Subscription needed
A - Abduction
5
Level: 2
10
Subscription needed
Squat single arm (wide foot position)
6
Level: 2
15
Subscription needed
Front squats
5
Level: 1
15
Subscription needed
Pistol - Backward lunge single arm
6
Level: 1
6
Subscription needed
Round 4
A - Abduction (reverse grip)
6
Level: 2
10
Subscription needed
Lower leg flexion
6
Level: 2
10
Subscription needed
A - Abduction
5
Level: 2
10
Subscription needed
Squat single arm (wide foot position)
6
Level: 2
15
Subscription needed
Front squats
5
Level: 1
15
Subscription needed
Pistol - Backward lunge single arm
6
Level: 1
6
Subscription needed
Cool down
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Dolphin
1
Level: 1
8
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
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

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