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102
Workout

Freeride

~1 h. 7 min.
~804 kcal
Female
⁉️ 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
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

Comments

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