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169
Workout

Surf

~36 min.
~432 kcal
Female
⁉️ Comments

"Surf": This workout is a simple but effective exercise program to strengthen your leg muscles. Featuring a variety of loop exercises, it is designed to improve the leg strength and endurance needed for alpine skiing and snowboarding, while being suitable for both beginners and advanced athletes.

Warm up
M Stretch
1
Level: 1
8 sec.
Short extension
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Biceps stretch
1
Level: 1
8 sec.
Rotation 2
1
Level: 2
8
Main exercises
Overhead squats
7
Level: 2
R1
12
Overhead squats
7
Level: 2
R2
12
Overhead squats
7
Level: 2
R3
12
Overhead squats
7
Level: 2
R4
12
Press pull
7
Level: 1
R1
6
Press pull
7
Level: 1
R2
6
Press pull
7
Level: 1
R3
6
Press pull
7
Level: 1
R4
6
SIde lunge - backward lunge single arm
6
Level: 1
R1
6
SIde lunge - backward lunge single arm
6
Level: 1
R2
6
SIde lunge - backward lunge single arm
6
Level: 1
R3
6
SIde lunge - backward lunge single arm
6
Level: 1
R4
6
Squats (single arm)
6
Level: 3
R1
12
Squats (single arm)
6
Level: 3
R2
12
Squats (single arm)
6
Level: 3
R3
12
Squats (single arm)
6
Level: 3
R4
12
Squat - I abduction
8
Level: 2
R1
12
Squat - I abduction
8
Level: 2
R2
12
Squat - I abduction
8
Level: 2
R3
12
Squat - I abduction
8
Level: 2
R4
12
Swimmer start (alternating)
7
Level: 2
R1
10
Swimmer start (alternating)
7
Level: 2
R2
10
Swimmer start (alternating)
7
Level: 2
R3
10
Swimmer start (alternating)
7
Level: 2
R4
10
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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