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118
Workout

Powerful legs

~32 min.
~384 kcal
⁉️ Comments

"Powerful legs": This workout focuses on developing the strength and endurance in the legs necessary for effective skiing and snowboarding. Through performing exercises on training loops, you will strengthen your leg muscles, improve coordination and balance, which will allow you to confidently and forcefully overcome ascents and steep slopes, as well as easily control a snowboard on the track.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Hammock
1
Level: 1
8
Archerpose
1
Level: 1
5
M Stretch
1
Level: 1
8 sec.
Sumo squat
1
Level: 2
10
Cossack squat
1
Level: 1
10
Main exercises
Burpee
5
Level: 1
R1
8
Burpee
5
Level: 1
R2
8
Burpee
5
Level: 1
R3
8
Burpee
5
Level: 1
R4
8
Pistol - Backward lunge
7
Level: 2
R1
6
Pistol - Backward lunge
7
Level: 2
R2
6
Pistol - Backward lunge
7
Level: 2
R3
6
Pistol - Backward lunge
7
Level: 2
R4
6
Backward lunge
5
Level: 3
R1
12
Backward lunge
5
Level: 3
R2
12
Backward lunge
5
Level: 3
R3
12
Backward lunge
5
Level: 3
R4
12
Pistol - Backward lunge single arm
6
Level: 1
R1
6
Pistol - Backward lunge single arm
6
Level: 1
R2
6
Pistol - Backward lunge single arm
6
Level: 1
R3
6
Pistol - Backward lunge single arm
6
Level: 1
R4
6
Reverse plank
5
Level: 4
R1
40 sec.
Reverse plank
5
Level: 4
R2
40 sec.
Reverse plank
5
Level: 4
R3
40 sec.
Reverse plank
5
Level: 4
R4
40 sec.
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.

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