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GET IN SHEEP

SET 3

Recovery week! In the third training set, we will start with recovery, which every tourer, no matter how ambitious, needs. Only then can the body recuperate ready for a strong start to the next round. But recovery doesn’t mean just seven days of passive rest – instead, we will concentrate on flexibility and gentle endurance sessions, which are just as important as endurance and strength exercises. In addition to the already familiar “Open doors” exercise, we will start recovery week with the “Stay flexible” session. The focus here is on the flexibility of your hips, which will ensure an efficient and injury-free start to the touring season. Once we’ve recovered, we will start the second week with more intense endurance intervals, alternating with various strengthening exercises we’ve already learned. With this combination of a resting phase and more intense training, we can lay the ideal foundation for the ski touring season. 

THE 10-WEEK TRAINING PLAN TO GET YOU FIT

EXERCISES STEP BY STEP

HIP CIRCLES

Standing straight, lift your knee, open your hip outward, bend your knee through 90° and push it backwards; rotate forward and backward

Go to the PDF with all exercises
Deep squats

Standing straight with your feet shoulder width apart, squat down as far as possible and hold the position for a few seconds

Go to the PDF with all exercises
PIKE STRETCH

Lower thigh should be positioned forward at 90°; open up your upper body backward and rotate; your pelvis should remain stable and as close to the floor as possible

Go to the PDF with all exercises
90/90 Transition

Alternate left to right in an upright 90/90 sitting position, keeping your upper body as straight as possible.

Go to the PDF with all exercises

RECIPE FOR A PERFECT START IN THE TRAINING

THESE PRODUCTS OFFER OPTIMAL PROTECTION FOR YOUR SKI TOUR

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

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

S M L XL XXL
€100.00
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Softshell-Jacken PORDOI JACKET W
PORDOI JACKETFemale

Robust, breathable softshell jacket with loden inserts for vigorous tours

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€550.00 €330.00
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Softshell-Hosen PORDOI PANTS W
PORDOI PANTSFemale

Robust, breathable softshell pants with loden inserts for vigorous tours

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€500.00 €300.00
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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).