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102
Workout

Freeride

~1 h. 7 min.
~804 kcal
⁉️ Comments

"Freeride": This program includes simple basic exercises, the duration of which is aimed at improving physical fitness for downhill skiing and snowboarding. This workout covers all muscle groups and helps to develop strength, endurance and coordination, which increases confidence and performance on the slopes.

Warm up
L extension
1
Level: 1
8
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Widmill
1
Level: 1
10 sec.
Subscription needed
M Stretch
1
Level: 1
8 sec.
Subscription needed
Forward fold
1
Level: 3
10 sec.
Subscription needed
Single leg hip hinge
1
Level: 1
5
Subscription needed
Main exercises
Round 1
Low pull (one hand)
3
Level: 1
8
Y-T-I adduction
4
Level: 1
4
Subscription needed
Squats
3
Level: 1
20
Subscription needed
Biceps curl
3
Level: 1
12
Subscription needed
High pull (single arm)
4
Level: 2
8
Subscription needed
Sprint start (alternating)
4
Level: 1
10
Subscription needed
Backward lunge single arm
3
Level: 1
12
Subscription needed
Round 2
Low pull (one hand)
3
Level: 1
8
Y-T-I adduction
4
Level: 1
4
Subscription needed
Squats
3
Level: 1
20
Subscription needed
Biceps curl
3
Level: 1
12
Subscription needed
High pull (single arm)
4
Level: 2
8
Subscription needed
Sprint start (alternating)
4
Level: 1
10
Subscription needed
Backward lunge single arm
3
Level: 1
12
Subscription needed
Round 3
Low pull (one hand)
3
Level: 1
8
Y-T-I adduction
4
Level: 1
4
Subscription needed
Squats
3
Level: 1
20
Subscription needed
Biceps curl
3
Level: 1
12
Subscription needed
High pull (single arm)
4
Level: 2
8
Subscription needed
Sprint start (alternating)
4
Level: 1
10
Subscription needed
Backward lunge single arm
3
Level: 1
12
Subscription needed
Round 4
Low pull (one hand)
3
Level: 1
8
Y-T-I adduction
4
Level: 1
4
Subscription needed
Squats
3
Level: 1
20
Subscription needed
Biceps curl
3
Level: 1
12
Subscription needed
High pull (single arm)
4
Level: 2
8
Subscription needed
Sprint start (alternating)
4
Level: 1
10
Subscription needed
Backward lunge single arm
3
Level: 1
12
Subscription needed
Cool down
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Embryo
1
Level: 1
10 sec.
Subscription needed

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