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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
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
Back extension
1
Level: 2
10
Sumo squat
1
Level: 2
10
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Main exercises
Backward lunge with leg change
3
Level: 1
12
Hip and lower leg flexion (alternating)
2
Level: 1
8
Backward lunge with leg change
3
Level: 1
12
Hip and lower leg flexion (alternating)
2
Level: 1
8
Backward lunge with leg change
3
Level: 1
12
Hip and lower leg flexion (alternating)
2
Level: 1
8
Medium pull
2
Level: 2
12
Plank pushups
2
Level: 1
10
Medium pull
2
Level: 2
12
Plank pushups
2
Level: 1
10
Medium pull
2
Level: 2
12
Plank pushups
2
Level: 1
10
Reverse plank
3
Level: 2
40 sec.
Square on forearms
2
Level: 2
10
Reverse plank
3
Level: 2
40 sec.
Square on forearms
2
Level: 2
10
Reverse plank
3
Level: 2
40 sec.
Square on forearms
2
Level: 2
10
Forearm extension standing
1
Level: 1
12
Cross forearm flexion
2
Level: 1
12
Forearm extension standing
1
Level: 1
12
Cross forearm flexion
2
Level: 1
12
Forearm extension standing
1
Level: 1
12
Cross forearm flexion
2
Level: 1
12
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
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.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

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