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69
Workout

Alexander Bolshunov

~19 min.
~228 kcal
⁉️ Comments

Alexander Alexandrovich Bolshunov (born 31 December 1996 in Podyvotye, Sevsky District, Bryansk Oblast, Russia) is a Russian cross-country skier, a three-time Olympic champion and a World Champion in skiathlon. He is a two-time winner of the World Cup and a Tour de Ski.

Interesting Fact

Bolshunov is the first and only male cross-country skier to win Olympic medals in all six events , as well as win the highest number of medals in a single Winter Olympics (5 medals). His most distinctive achievement in the 2019-2020 season was a victory at the Tour de Ski, which earned him the first largest trophy of his collection. In this persistent competition, he surpassed two of the former champions - the fellow countryman Sergey Ustyugov and the Norwegian Johannes Høsflot Klæbo - becoming the third Russian winner of the multiday race.

Quote

First and foremost, I battle with myself. You have to overcome your inner battles, and when you do so, you can win in competitions too.

Warm up
Hammock - Dolphin
1
Level: 2
5
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Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Toe squats
1
Level: 1
20
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High pull
1
Level: 1
12
Subscription needed
Neck extension
1
Level: 1
S1
6
Subscription needed
Neck extension
1
Level: 1
S2
6
Subscription needed
Latissimus stretch
1
Level: 1
S1
15 sec.
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Latissimus stretch
1
Level: 1
S2
15 sec.
Subscription needed
Hero pose
1
Level: 1
S1
15 sec.
Subscription needed
Hero pose
1
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Sprint start (alternating)
4
Level: 1
10
Subscription needed
Hip and lower leg flexion (alternating)
2
Level: 1
8
Subscription needed
Sprint start (alternating)
4
Level: 1
10
Subscription needed
Hip and lower leg flexion (alternating)
2
Level: 1
8
Subscription needed
Sprint start (alternating)
4
Level: 1
10
Subscription needed
Hip and lower leg flexion (alternating)
2
Level: 1
8
Subscription needed
Parallel grip pull-ups
3
Level: 1
10
Subscription needed
Narrow press
3
Level: 1
10
Subscription needed
Parallel grip pull-ups
3
Level: 1
10
Subscription needed
Narrow press
3
Level: 1
10
Subscription needed
Parallel grip pull-ups
3
Level: 1
10
Subscription needed
Narrow press
3
Level: 1
10
Subscription needed
Hip Press
6
Level: 1
8
Subscription needed
Plank
2
Level: 2
40 sec.
Hip Press
6
Level: 1
8
Subscription needed
Plank
2
Level: 2
40 sec.
Hip Press
6
Level: 1
8
Subscription needed
Plank
2
Level: 2
40 sec.
Forearm extension
1
Level: 1
12
Cross forearm flexion
2
Level: 1
12
Subscription needed
Forearm extension
1
Level: 1
12
Cross forearm flexion
2
Level: 1
12
Subscription needed
Forearm extension
1
Level: 1
12
Cross forearm flexion
2
Level: 1
12
Subscription needed
Cool down
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Dolphin
1
Level: 1
8
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
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

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