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111
Workout

Emil Svendsen

~18 min.
~216 kcal
Female
⁉️ Comments

Emil Hegle Svendsen (born 12 July 1985 in Trondheim) is a Norwegian biathlete. He has won four gold medals at Winter Olympics and five individual gold medals and seven relay gold medals at World Championships. He is also a World Cup holder.

Interesting Fact

His many titles undoubtedly show Emil's professionalism, but his glorious victories often alternate with less successful starts. Svendsen himself points out that his best races usually follow the failed ones - poor results give him a kick to give the next competition his all. Nevertheless, Emil is the fourth male biathlete to win 10 or more gold medals at World Championship level.

Quote

Frankly, my fitness is far from perfect, I still have loads to work on.

Warm up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
Round 1
Backward lunge with leg change
6
Level: 4
12
Pull-up with a wide grip
6
Level: 2
6
Narrow grip pushups in plank
6
Level: 2
10
Forearm extension standing
3
Level: 2
12
Round 2
Backward lunge with leg change
6
Level: 4
12
Pull-up with a wide grip
6
Level: 2
6
Narrow grip pushups in plank
6
Level: 2
10
Forearm extension standing
3
Level: 2
12
Round 3
Backward lunge with leg change
6
Level: 4
12
Pull-up with a wide grip
6
Level: 2
6
Narrow grip pushups in plank
6
Level: 2
10
Forearm extension standing
3
Level: 2
12
Round 4
Archer press
5
Level: 2
10
Y - Abduction
4
Level: 1
10
Quadroped
3
Level: 1
20 sec.
Forearm flexion
4
Level: 2
12
Round 5
Archer press
5
Level: 2
10
Y - Abduction
4
Level: 1
10
Quadroped
3
Level: 1
20 sec.
Forearm flexion
4
Level: 2
12
Round 6
Archer press
5
Level: 2
10
Y - Abduction
4
Level: 1
10
Quadroped
3
Level: 1
20 sec.
Forearm flexion
4
Level: 2
12
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
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.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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