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SET 2

Let’s keep going! In the second training set, we’ve put together a program for your core and your legs. “Strengthen your core” includes general strengthening exercises that will stabilize your core, get your stomach muscles into shape and give you more strength for everyday life. A powerful core will help you avoid injury and train more efficiently. The “Improve your push-off” leg program builds on the initial two weeks of “Stabilize your mechanical axis”. The aim is the efficient and economic distribution of force in your step, which we need for ski touring. The “Open doors” exercise, which we already know from the first training set, will accompany us in the next two weeks of training along with intense and less intense endurance sessions. You can find the two-week training plan and comprehensive information for all exercises below.

THE 10-WEEK TRAINING PLAN TO GET YOU FIT.

WEEK 3 + 4

The training plan gives you a daily overview of exercises and timings for training.

In the second training set, we’re concentrating on stabilizing and strengthening your core and legs. In the “Strengthen your core” program, we’ll show you a few different exercises that will give you more stability and power. In the “Improve your push-off” legs program, we’ll start applying the more stable mechanical axis we’ve developed to our target movement. We will also be accompanied by intense and less intense endurance sessions, as well as exercises from the first training set.

Check out the training plan here!

EXERCISES STEP BY STEP

SMALL COBRA

Lying on your stomach, raise your arms and legs from the floor; pull your elbows backward, then extend your arms again before returning to starting position

Go to the PDF with all exercises

SIDE PELVIS RAISES

On your side and supported by your bottom arm, lift your pelvis; extend and raise your top arm and leg, then bring your elbow and knee together; alternatively, lower and raise the pelvis after each rep.

Go to the PDF with all exercises

ONE-LEGGED RAISED SHOULDER BRIDGES

With your shoulders raised on a box and one foot bent, lift your pelvis into a horizontal position while bringing the knee of your non-planted leg toward your chest slightly

Go to the PDF with all exercises

Cossack squats

Standing upright with your legs widely straddled, make a deep sideways knee squat to your left while simultaneously rolling your right foot back on your heel and pointing your toes toward the ceiling; return to your starting position before repeating on the other side

Go to the PDF with all exercises

RECIPE FOR A PERFECT START IN THE TRAINING

FRUIT BARS

½ cup (50 g) soft dates, peeled and pitted
1 cup (100 g) of soft dried apricots
1 cup (100 g) of soft raisins
½ cup (50 g) of dried cranberries
4 tbsp. apple juice
1 cup (100 g) of grated almonds
4 large, square or oblong wafers

Blend the dried fruit with the apple juice in a food processor or with a hand-held blender until a fine, sticky pulp is formed. Mix together with the grated almonds in a bowl.

Lay down a wafer and evenly spread on half of the mixture 1–2 centimeters thick. Lay on a second wafer and pat down with a small board. Use a knife to cut into a bar shape.

The bars will keep in a food storage box for 2–3 weeks. Wrap 1 or 2 bars in grease-proof paper to take with you.

Preparation time: 20 min

THE BEST PRODUCTS FOR YOUR SKI TOUR

Kurzarm | Tanktops 185 ROCK’N’WOOL SHORT SLEEVE M

Online not available!

185 ROCK’N’WOOL SHORT SLEEVE Male

Male

Versatile, comfortable short-sleeve t-shirt in fine merino wool for winter tours

S M L XL XXL

€100.00

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DISCLAIMER

I, the User, understand the risks inherent to participating in training programs.

I accept that risk factors include environmental conditions, technical equipment, atmospheric influences and natural or artificial obstacles. I am also aware that certain movements or actions during training cannot always be predicted or controlled, and therefore cannot be avoided or prevented by safety measures.

It has been recommended that I regularly seek medical clearance to certify my suitability to participate in training and to implement the training contents.

I am aware of all the consequences associated with incorrect execution and accept that in the event of an accident, injury or other negative effects as a result of the training recommendations, ORTOVOX and Chris Ebenbichler shall be in no way responsible.

In the event of any safety concerns or health impairments, it is recommended that I immediately stop the training program (Naked Sheep training blog).

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