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

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