Strength Training

Strength training booklet. TSALTESHI SKI CLUB Kjell Risung and Laura Pillifant

GENERAL EXERCISE GUIDELINES Kjell B. Risung, Physical Therapist and Ski coach ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

GENERAL EXERCISE GUIDE LINES ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Biceps, regular arm curls ,[object Object],[object Object]

Biceps, Straight Bar Curls ,[object Object],[object Object]

Biceps, Inclined Curls ,[object Object],[object Object]

Bicep curls with Lung ,[object Object],[object Object]

Biceps, classic. ,[object Object],[object Object]

Biceps, chin up. ,[object Object],[object Object]

Triceps, curl with abdominal tuck. ,[object Object],[object Object]

Triceps, curl with abdominal tuck ,[object Object],[object Object]

Triceps, old style double poling , with tubing. ,[object Object],[object Object]

Triceps, new style double poling , with tubing. ,[object Object],[object Object]

Triceps, dips with legs forwards. ,[object Object],[object Object]

Triceps, dips ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Triceps, push ups. ,[object Object],[object Object]

Triceps, push ups with lift off. ,[object Object],[object Object],[object Object],[object Object]

Triceps, classic poling, old style. ,[object Object],[object Object]

Triceps, classic poling, new style. ,[object Object],[object Object]

Quadriceps, squats machine. ,[object Object],[object Object]

Quadriceps, free-squats. ,[object Object],[object Object]

Quadriceps, step ups. ,[object Object]

Quadriceps, “BOSU” step ups. ,[object Object]

Quadriceps, “BOSU” parallel jumps. ,[object Object]

Quadriceps, forward jump. ,[object Object],[object Object]

Hamstrings, lunges in place ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Hamstrings, walking lunges ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Hamstrings, lunges with medicine ball. ,[object Object],[object Object],[object Object],[object Object]

Gluteal Muscles, V1 ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Gluteus Muscles, V2 ,[object Object]

Gluteus Muscle, hip extension. ,[object Object],[object Object],[object Object],[object Object],[object Object]

Gluteus Muscles, side lying. ,[object Object],[object Object]

Hip Flexors, alternate jumps. ,[object Object],[object Object]

Hip Flexors, using resistance bands. ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Abdominals, curl ups. ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Abdominals, bosu. ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Abdominals, plank ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Abdominals, with weights ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Abdominals, sideways plank. ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Abdominals, double lift . ,[object Object],[object Object],[object Object]

Abdominals, curve reversal ,[object Object],[object Object],[object Object],[object Object],[object Object]

Abdominals, supine obliques. ,[object Object],[object Object],[object Object],[object Object]

Abdominals, side lying obliques. ,[object Object],[object Object],[object Object],[object Object],[object Object]

Abdominals, obliques with medicine ball. ,[object Object],[object Object],[object Object]

Abdominals, diagonals. ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Back Muscles, reversed curl up. ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Back Muscles, prone leg kicks. ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Pectorals, bench. ,[object Object],[object Object]

Pectorals, resistance bands. ,[object Object],[object Object]

Rhomboids, 1 arm rows. ,[object Object],[object Object]

Latissimus, incline bench. ,[object Object],[object Object]

Rhomboids, tubing 2 arm rows. ,[object Object],[object Object]

Latissimus, seated chin up. ,[object Object],[object Object]

External Hip Rotator Stretches ,[object Object]

Hamstrings stretching ,[object Object],[object Object]

Hamstrings Stretching, from Plank ,[object Object],[object Object]

Quadriceps Stretching ,[object Object]

Hip Adductor Stretching ,[object Object],[object Object]

Hip Flexor Stretching ,[object Object]

Paraspinal “Back” Stretching ,[object Object]

Triceps Stretching ,[object Object]

Posterior Capsular Stretching ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Triceps Surae Stretching ,[object Object],[object Object]

Pectoral Stretching ,[object Object],[object Object]

Plyometrics, side to side jumps. ,[object Object],[object Object]

Plyometrics, jump with lift. ,[object Object]

Bounding, classic. ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Bounding, classic with poles. ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Bounding, skating. ,[object Object],[object Object],[object Object],[object Object],[object Object]

Bounding, V2 ,[object Object],[object Object],[object Object],[object Object]

Bounding, side-hilling. ,[object Object],[object Object],[object Object],[object Object],[object Object]

Bounding, V1 with poles. ,[object Object],[object Object],[object Object],[object Object]

Bounding, V2 with poles. ,[object Object],[object Object],[object Object],[object Object]

Sample work out # 1 ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Sample work out # 2 ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

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