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51
Workout

Justyna Kowalczyk

~20 min.
~240 kcal
⁉️ Comments

Justyna Maria Kowalczyk-Tekieli (born 19 January 1983 in Limanowa) is a Polish cross-country skier, a double Olympic champion and a double 2009 World Champion. She is the only skier to win the FIS Cross-Country World Cup four times in a row.

Interesting Fact

At her third Olympic Games, Justyna managed the impossible - she participated in a 10 km classical race with a multifragmented foot fracture. Not only did she finish the whole race, but also came first. Justyna won her second ever Olympic gold medal, beating the former champions from Sweden and Norway.

Quote

You need to do what you do, work hard and not think too much, and then your time will come.

Warm up
Squats (wide feet position)
1
Level: 2
15
Subscription needed
T Spine Rotation
1
Level: 1
S1
5
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T Spine Rotation
1
Level: 1
S2
5
Subscription needed
Back extension
1
Level: 1
10
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
S1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Backward lunge with leg change
3
Level: 1
12
Hip and lower leg flexion (alternating)
2
Level: 1
8
Subscription needed
Backward lunge with leg change
3
Level: 1
12
Hip and lower leg flexion (alternating)
2
Level: 1
8
Subscription needed
Backward lunge with leg change
3
Level: 1
12
Hip and lower leg flexion (alternating)
2
Level: 1
8
Subscription needed
Medium pull
2
Level: 2
12
Subscription needed
Plank pushups
2
Level: 1
10
Subscription needed
Medium pull
2
Level: 2
12
Subscription needed
Plank pushups
2
Level: 1
10
Subscription needed
Medium pull
2
Level: 2
12
Subscription needed
Plank pushups
2
Level: 1
10
Subscription needed
Reverse plank
3
Level: 2
40 sec.
Subscription needed
Square on forearms
2
Level: 2
10
Subscription needed
Reverse plank
3
Level: 2
40 sec.
Subscription needed
Square on forearms
2
Level: 2
10
Subscription needed
Reverse plank
3
Level: 2
40 sec.
Subscription needed
Square on forearms
2
Level: 2
10
Subscription needed
Forearm extension standing
1
Level: 1
12
Subscription needed
Cross forearm flexion
2
Level: 1
12
Subscription needed
Forearm extension standing
1
Level: 1
12
Subscription needed
Cross forearm flexion
2
Level: 1
12
Subscription needed
Forearm extension standing
1
Level: 1
12
Subscription needed
Cross forearm flexion
2
Level: 1
12
Subscription needed
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Subscription needed
L extension
1
Level: 1
8
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Hero pose
1
Level: 1
R1
15 sec.
Subscription needed
Hero pose
1
Level: 1
R2
15 sec.
Subscription needed
Embryo
1
Level: 1
10 sec.
Subscription needed

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