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169
Workout

Surf

~36 min.
~432 kcal
⁉️ 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.
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Biceps stretch
1
Level: 1
8 sec.
Rotation 2
1
Level: 2
8
Subscription needed
Main exercises
Overhead squats
7
Level: 2
R1
12
Subscription needed
Overhead squats
7
Level: 2
R2
12
Subscription needed
Overhead squats
7
Level: 2
R3
12
Subscription needed
Overhead squats
7
Level: 2
R4
12
Subscription needed
Press pull
7
Level: 1
R1
6
Subscription needed
Press pull
7
Level: 1
R2
6
Subscription needed
Press pull
7
Level: 1
R3
6
Subscription needed
Press pull
7
Level: 1
R4
6
Subscription needed
SIde lunge - backward lunge single arm
6
Level: 1
R1
6
Subscription needed
SIde lunge - backward lunge single arm
6
Level: 1
R2
6
Subscription needed
SIde lunge - backward lunge single arm
6
Level: 1
R3
6
Subscription needed
SIde lunge - backward lunge single arm
6
Level: 1
R4
6
Subscription needed
Squats (single arm)
6
Level: 3
R1
12
Subscription needed
Squats (single arm)
6
Level: 3
R2
12
Subscription needed
Squats (single arm)
6
Level: 3
R3
12
Subscription needed
Squats (single arm)
6
Level: 3
R4
12
Subscription needed
Squat - I abduction
8
Level: 2
R1
12
Subscription needed
Squat - I abduction
8
Level: 2
R2
12
Subscription needed
Squat - I abduction
8
Level: 2
R3
12
Subscription needed
Squat - I abduction
8
Level: 2
R4
12
Subscription needed
Swimmer start (alternating)
7
Level: 2
R1
10
Subscription needed
Swimmer start (alternating)
7
Level: 2
R2
10
Subscription needed
Swimmer start (alternating)
7
Level: 2
R3
10
Subscription needed
Swimmer start (alternating)
7
Level: 2
R4
10
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

Comments

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