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51
Workout

Justyna Kowalczyk

~20 min.
~240 kcal
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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
Neck extension
1
Level: 1
S1
6
Subscription needed
Neck extension
1
Level: 1
S2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 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
Massage
1
Level: 1
8
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
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

Comments

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