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138
Workout

Passing of explosive power

~42 min.
~504 kcal
⁉️ Comments

"Passing of explosive power" is a training, specially adapted for skiers, with an emphasis on the development of explosive force. The exercises are aimed at the muscles of the legs, giving them the ability to effective and powerful movements in various situations on the slopes. Join this training to improve your ski equipment, make your legs stronger and more reactive in cross -country conditions.

Main exercises
Toe squats
6
Level: 1
20
Squat jump
9
Level: 2
12
Toe squats
6
Level: 1
20
Squat jump
9
Level: 2
12
Toe squats
6
Level: 1
20
Squat jump
9
Level: 2
12
Toe squats
6
Level: 1
20
Squat jump
9
Level: 2
12
Cross-legged incline
1
Level: 1
15 sec.
SIde lunge - backward lunge single arm
9
Level: 2
R1
6
SIde lunge - backward lunge single arm
9
Level: 2
R2
6
SIde lunge - backward lunge single arm
9
Level: 2
R1
6
SIde lunge - backward lunge single arm
9
Level: 2
R2
6
SIde lunge - backward lunge single arm
9
Level: 2
R1
6
SIde lunge - backward lunge single arm
9
Level: 2
R2
6
SIde lunge - backward lunge single arm
9
Level: 2
R3
6
SIde lunge - backward lunge single arm
9
Level: 2
R4
6
Incline (feet at shoulder width)
1
Level: 1
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.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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