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166
Workout

Strong legs

~48 min.
~576 kcal
Female
⁉️ Comments

"Strong legs" is a specialized training for skiers, designed to strengthen and develop the power of the lower extremities. Unique exercises are aimed at the muscles of the hips, IRC, and the buttocks, increasing stability and preparing legs for intensive loads in the mountains. Join the training to make your legs stronger, more resilient and ready for challenges that represent the mountain slopes.

Main exercises
Backward lunge with leg change
4
Level: 2
R1
12
Backward lunge with leg change
4
Level: 2
R2
12
Backward lunge with leg change
6
Level: 4
R1
12
Backward lunge with leg change
6
Level: 4
R2
12
Backward lunge with leg change
9
Level: 7
R1
6
Backward lunge with leg change
9
Level: 7
R2
6
Backward lunge with leg change
4
Level: 2
R1
12
Backward lunge with leg change
4
Level: 2
R2
12
Backward lunge with leg change
6
Level: 4
R1
12
Backward lunge with leg change
6
Level: 4
R2
12
Backward lunge with leg change
9
Level: 7
R1
6
Backward lunge with leg change
9
Level: 7
R2
6
Backward lunge with leg change
4
Level: 2
R1
12
Backward lunge with leg change
4
Level: 2
R2
12
Backward lunge with leg change
6
Level: 4
R1
12
Backward lunge with leg change
6
Level: 4
R2
12
Backward lunge with leg change
9
Level: 7
R1
6
Backward lunge with leg change
9
Level: 7
R2
6
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Reverse plank leg abduction
5
Level: 2
R3
12
Reverse plank leg abduction
5
Level: 2
R4
12
Hip and lower leg flexion (alternating)
4
Level: 2
R1
8
Hip and lower leg flexion (alternating)
4
Level: 2
R2
8
Hip and lower leg flexion (alternating)
4
Level: 2
R3
8
Hip and lower leg flexion (alternating)
4
Level: 2
R4
8
Lower leg flexion
4
Level: 1
R1
12
Lower leg flexion
4
Level: 1
R2
12
Lower leg flexion
4
Level: 1
R3
12
Lower leg flexion
4
Level: 1
R4
12
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
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.

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