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Team Evolution Lockdown Week 5 - Day 6 Core Session The Team Evolution Lockdown Sessions have been designed to allow you to complete physical training at home, without any gym equipment and just with the materials you have around the house. For this session you will need a towel or a resistance band, a bag full of books or a weight, plus a chair or bench. Pick the number of reps based on your physical strength, and the number of circuits based on how hard you want to push yourselves. You should be aiming to increase the reps and circuits from what you completed in last weeks strength session. 1. Plank Row (x20/30/40) 2. Tiger PushUp (x10/15/20) 3. Towel Prone Pull Up (x20/30/40) 4. Superman Waves (x10/15/20) 5. Towel Bent Row (x20/30/40) 6. Tricep Extension with bag (x10/20/30) e/s 7. Superman Lifts (x20/30/40) 8. Bench Dips (x10/15/20) Rest 30 seconds between exercises Rest 60 seconds between circuits Repeat 4 - 6 circuits, depending on how challenging you’d like to make it “(x20/30/40)” choose your number of reps per circuit based on your strength level #TeamEvolution #TeamEvolutionLockdown #Physical #Training #StayHealthy #StayAtHome #Core #Strength #Fitness #WorkOut #Upperbody #Resistance @hippomotorgroup @reiteralm @wsvpichlreiteralm @rossignol @lekiuk @snowsportengland @adidas @gbsnowsport @nurokorperformance @nurokor @wsf @skibartlett

Team Evolution(@teamevolutionracing)がシェアした投稿 - 2020年 4月月24日午後10時31分PDT

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La mia merenda preferita post allenamento, squisita e ricca di proteine! 5a settimana di atletica: FATTA ✔ - - #siggisitalia #diarysiggis #dailysiggis #yogurt #skyr #islanda #icelandskyr #siggis #merenda #homesweethome #favouritebreak #zerograssi 📸 @davidebrignone

Federica Brignone(@federicabrignone)がシェアした投稿 - 2020年 4月月24日午前7時45分PDT

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#TechdowJumpSquat, la sfida lanciata dal nostro Partner e appena iniziata: chi riuscira a fare il numero piu alto di Jump Squat in 15''? . Inizia Mattia Casse, rilanciando la sfida ai giovani del Talent Team. #WeAreFisi #Partner #TechdowPharmaItaly #TechDowJumpSquat #Challenge

FISI(@federazione_sport_invernali)がシェアした投稿 - 2020年 4月月23日午前9時29分PDT

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Swipe right for an insight into our weekly @zoom_video_communications workout session. - Thanks to all the Team Evolution trainees that ‘attended’ - It was awesome to get a bit of the team vibe going, considering the current situation! - The squad has been following a weekly programme which has been curated by the staff at Team Evolution HQ. Today’s session was an intense core and leg burner - We’re going to come out of this fitter and stronger than ever! - #homeworkout #onlineworkout #fitness #zoom #videocall #austria #lockdown #sport #fitness #workhard

Team Evolution(@teamevolutionracing)がシェアした投稿 - 2020年 4月月23日午前11時21分PDT

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Team Evolution Lockdown Week 5 - Day 4 Lower Body Strength & Core Session The Team Evolution Lockdown Sessions have been designed to allow you to complete physical training at home, without any gym equipment and just with the materials you have around the house. Pick the number of reps based on your physical strength, and the number of circuits based on how hard you want to push yourselves. 1. Ninja roll to jump (30sec) 2. Suitcase crunches (30sec) 3. Slow motion squats (15reps) 4. Bear Crawl (30sec) 5. Plyo Squat Lunge (30sec) 6. Plank Raises (30sec) 7. Jump squat with 2 sec pause (15reps) Rest 15 seconds between exercises Rest 60 seconds between circuits Repeat 4 - 6 circuits, depending on how challenging you’d like to make it. Good luck! #TeamEvolution #TeamEvolutionLockdown #Physical #Training #StayHealthy #StayAtHome #Strength #Bodyweight #Core #Lunge #Squat #Homeworkout #Jump #Power #Fitness @hippomotorgroup @reiteralm @wsvpichlreiteralm @rossignol @lekiuk @snowsportengland @adidas @gbsnowsport @nurokorperformance @nurokor @wsf @skibartlett

Team Evolution(@teamevolutionracing)がシェアした投稿 - 2020年 4月月22日午後9時22分PDT

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#isolationsprints challenge making me work hard yesterday ! NZ is in level4/3 lockdown right now but pre-season prep is just as important. To get you motivated, my S&C coach is giving away 2 weeks of free training! All you have to do to be in the draw is: Complete the #isolationsprints challenge (instructions below): Follow our Instagrams : @alicerobins0n and @alpineperformancequeenstown Share your effort on your Instagram story hashing #isolationsprints and tag @alicerobins0n and @alpineperformancequeenstown . — INSTRUCTIONS: Use a moderately steep hill or street. Run each uphill at max effort, then easy jog down to the start. The distance of each uphill changes like a pyramid: 50/80/100/150/200/150/100/80/50 metres. Do 2 sets total, with a 3min rest between. Get creative but keep it hard! Variations could include backpack carries, overhead carries, changes in orientation. Enjoy!! #isolation #challengetime #ichallangeyou #grind

Alice Robinson(@alicerobins0n)がシェアした投稿 - 2020年 4月月22日午後2時39分PDT

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Team Evolution Lockdown Week 5 - Day 3 Core Session The Team Evolution Lockdown Sessions have been designed to allow you to complete physical training at home, without any gym equipment and just with the materials you have around the house. For this Skill Development session you need three juggling balls or tennis balls, as well as a couple of items of different sizes. This weeks juggling session is all about you trying different challenges to perfect the simple 3 ball movement pattern. It carries on from the juggling session on day 3 of week 1, where you should have learnt to juggle with 3 balls, and is designed to help you develop your ability to coordinate your movements. Progression 1 - Practicing juggling with three balls Progression 2 - Juggling three balls low and fast tempo, or high and slow tempo, changing between the two Progression 3 - Juggling three larger balls whilst moving around Progression 4 - Juggling three different shaped objects Progression 5 - Juggling whilst moving around / obstacle courses You should spend at least 30 minutes working through these progressions today, and then aim to spend 15 minutes practicing each day to “learn” the skill. If you are still struggling with the three ball juggling, focus on getting this right first. If you manage to get any decent combinations together then make sure you film them and tag us in your posts! Good luck! #TeamEvolution #TeamEvolutionLockdown #Physical #Training #StayHealthy #StayAtHome #Juggling #Skills #Fun #Coordination #Movement #Catching #HandEye #Practice #Games #Challenge @hippomotorgroup @reiteralm @wsvpichlreiteralm @rossignol @lekiuk @snowsportengland @adidas @gbsnowsport @nurokorperformance @nurokor @wsf @skibartlett @redbullaustria @redbulluk

Team Evolution(@teamevolutionracing)がシェアした投稿 - 2020年 4月月21日午後10時31分PDT

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Es geht wieder los 💪🏻💪🏻💪🏻 #raiffeisen #silberpfeilenergydrink #fischerracefamily #stayathome

Max Franz(@maxfranzz)がシェアした投稿 - 2020年 4月月21日午前1時58分PDT

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Home office! 👌 #SkiDeutschland #skialpine #hometrainer #wirbleibenzuhause #homeworkout #strength @josef_ferstl

DSV_Alpin(@dsv_alpin)がシェアした投稿 - 2020年 4月月21日午前12時16分PDT

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Team Evolution Lockdown Week 5 - Day 2 High Intensity Endurance Session The Team Evolution Lockdown Sessions have been designed to allow you to complete physical training at home, without any gym equipment and just with the materials you have around the house. This session must be done as quickly as possible, whilst still maintaining proper form. You will need a stop watch. Warm up with a light jog to raise HR and a decent stretch. Round 1 10 Burpees Round 2 10 Burpees 15 Air Squats Round 3 10 Burpees 15 Air Squats 20 Push Ups Round 4 10 Burpees 15 Air Squats 20 Push Ups 25 Lunges Round 5 10 Burpees 15 Air Squats 20 Push Ups 25 Lunges 30 Butterfly Sit Ups There are no rest periods between the rounds, carry straight into the next one and record your time and post it below. This session is followed later by a core session, as shown in the next video. Good luck! #TeamEvolution #TeamEvolutionLockdown #Physical #Training #StayHealthy #StayAtHome #HIIT #GoHard #Fitness #Sprint #Workout #Sweat #Hardwork #Competition #ForTime #Hardcore @hippomotorgroup @reiteralm @wsvpichlreiteralm @rossignol @lekiuk @snowsportengland @adidas @gbsnowsport @nurokorperformance @nurokor @wsf @skibartlett

Team Evolution(@teamevolutionracing)がシェアした投稿 - 2020年 4月月20日午後9時33分PDT

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Team Evolution Lockdown Week 5 - Day 2 Core Session The Team Evolution Lockdown Sessions have been designed to allow you to complete physical training at home, without any gym equipment and just with the materials you have around the house. This is the second session for today, and follows on from the High Intensity Session, although you can take a rest between the two sessions. Pick the number of reps based on your physical strength, and how much you want to challenge yourself. 1. Plank knee to elbow (x15/20/25) e/s 2. V-sit kicks (x20/30/40) 3. Windscreen Wipers (x15/20/25) e/s 4. Out and Ins (x20/30/40) e/s 5. Leg Raises (x15/20/25) Rest 15 seconds between exercises Rest 45 seconds between circuits Repeat 3 Circuits “(x20/30/40)” chose your number of reps per circuit based on your strength level #TeamEvolution #TeamEvolutionLockdown #Physical #Training #StayHealthy #Core #Fitness #Strength #StayAtHome #Workout #FeelTheBurn @hippomotorgroup @reiteralm @wsvpichlreiteralm @rossignol @lekiuk @snowsportengland @adidas @gbsnowsport @nurokorperformance @nurokor @wsf @skibartlett

Team Evolution(@teamevolutionracing)がシェアした投稿 - 2020年 4月月20日午後9時38分PDT

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#mondaymotivation @maxfranzz 💪 #stayathome @technogym_austria

Ski Austria Alpin Herren(@ski_austria_alpin_herren)がシェアした投稿 - 2020年 4月月20日午前4時59分PDT

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Team Evolution Lockdown Week 5 - Day 1 Full Body AMRAP Session The Team Evolution Lockdown Sessions have been designed to allow you to complete physical training at home, without any gym equipment and just with the materials you have around the house. To kick off week 5 of the Team Evolution Lockdown Sessions we are starting strong with a 20 minute AMRAP (As Many Reps As Possible) session. You need to complete the specified number of reps before moving on to the next exercise, and when you complete one circuit, go back to the start and begin again until the 20 minutes is up. It’s you vs the clock, so keep a track of how many circuits you have completed, and how many reps through you get on you last circuit, so you can compare with your mates and beat your score next time. Let us know how you get on in the comments below. 1. Burpees x 10 2. Backwards Lunge x 15 e/s 3. Push Ups x 15 4. Sit Ups x 25 No rest between exercises or circuits! #TeamEvolution #TeamEvolutionLockdown #Physical #Training #StayHealthy #StayAtHome #Strength #Core #Workout #Sport #Active #Fitness #AMRAP #WorkoutOfTheDay #GoHard #Challenge #Burn @hippomotorgroup @reiteralm @wsvpichlreiteralm @rossignol @lekiuk @snowsportengland @adidas @gbsnowsport @nurokorperformance @nurokor @skibartlett @snowsportengland @gbsnowsport

Team Evolution(@teamevolutionracing)がシェアした投稿 - 2020年 4月月19日午後9時47分PDT

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Team Evolution Lockdown Day 28 Skill Development - Balance & Stability The Team Evolution Lockdown Sessions have been designed to allow you to complete physical training at home, without any gym equipment and just with the materials you have around the house. This balance / stability session is a balance board session, and aimed at developing your balance and stability by challenging you in multiple planes of movement. You will need to either own a balance board or construct one, which can be done using a foam roller, section of drain pipe or large water bottles plus a plank of wood. The idea is to challenge yourself to balance, so do not worry if the board and roller are not entirely equal - the important thing is to try and stabilise yourself. *** Balance Boards are available to order online from @skibartletts *** This session follows directly on from the Gymnastics Session. This session is the same as was previously set on day 14 of the Team Evolution Lockdown Sessions, but after two weeks of practicing we are expecting you be be challenging yourselves in new and exciting ways! We’ve been tagged in plenty of videos and watched a selection of different things you are trying, so remember these videos are just suggestions of things to try - but try to come up with some of your own and let us know what you manage! Progression 1 - Lateral movements Progression 2 - Body movements Progression 3 - For / Aft movements Progression 4 - Challenges You should spend at least 30 minutes working through these progressions, and then aim to spend 15 minutes practicing each day. You can then progress to more complex movement patterns, and even combine sessions. By taking part in regular practice of this kind of skill you will find you make incremental improvements - don’t forget to tag us! #TeamEvolution #TeamEvolutionLockdown #Physical #Training #StayHealthy #StayAtHome #Lockdown #Training #Balance #Stability #Practice #Skill #Juggling #Circus #Play #Fun #Sport #Games #TryTryTryAgain #Challenge #Video #Share @hippomotorgroup @reiteralm @wsvpichlreiteralm @rossignol @lekiuk @snowsportengland @adidas @gbsnowsport @nurokorperformance @nurokor @wsf @skibartlett

Team Evolution(@teamevolutionracing)がシェアした投稿 - 2020年 4月月18日午後10時06分PDT

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Team Evolution Lockdown Day 28 Skill Development - Gymnastics Progression The Team Evolution Lockdown Sessions have been designed to allow you to complete physical training at home, without any gym equipment and just with the materials you have around the house. This session is based around helping you develop better body awareness and confidence, with different stages of progression depending on how you get on. The session carries on from the Gymnastics one set on day 14 at the end of week 2, and that you will have been working through for two weeks. If you have not yet completed all the progressions from the session in week 2, continue to work through and practice these stages first. You can progress through as soon as you can comfortably complete the previous stage, but there is no time limit - Don’t rush, and apply time to properly developing each skill. Progression 1 - Cartwheel (both ways) Progression 2 - Round Off Progression 3 - Handstand 180 Progression 4 - Bridge (Wall Walk) You should spend at least 30 minutes working through these progressions, and then aim to spend 15 minutes practicing each day along with your other skill development activities. Repetition of practice is key with these exercises. This session is followed by a Balance / Stability session, as shown in the next video. Good luck! #TeamEvolution #TeamEvolutionLockdown #Physical #Training #StayHealthy #StayAtHome #Gymnastics #Movement #Coordination #Roll #Dynamic #Learn #Handstand @hippomotorgroup @reiteralm @wsvpichlreiteralm @rossignol @lekiuk @snowsportengland @adidas @gbsnowsport @nurokorperformance @nurokor @wsf @skibartlett

Team Evolution(@teamevolutionracing)がシェアした投稿 - 2020年 4月月18日午後10時01分PDT

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Team Evolution Lockdown Day 27 Full Body Workout The Team Evolution Lockdown Sessions have been designed to allow you to complete physical training at home, without any gym equipment and just with the materials you have around the house - Today you will need a chair or bench. Pick the number of reps based on your physical strength, and the number of circuits based on how hard you want to push yourselves. If you are repeating exercises you used in other sessions, aim to increase the number of reps in order to challenge yourself. 1. Single/Assisted Leg Squats (x10/15/20) 2. Butterfly Sit Ups (x20/30/40) 3. Decline Pushups (x15/x20/x25) 4. Bulgarian Split Squats (x10/15/20) e/s 5. Plank Row (x15/20/25) e/s 6. High Knee Step Ups (x15/20/25) e/s Rest 15 seconds between exercises Rest 45 seconds between circuits Repeat 4 - 6 circuits, depending on how challenging you’d like to make it “(x20/30/40)” chose your number of reps per circuit based on your strength level #TeamEvolution #TeamEvolutionLockdown #Physical #Training #StayHealthy #StayAtHome #Strength #Core #Workout #Sport #Active #Fitness #Bodyweight @hippomotorgroup @reiteralm @wsvpichlreiteralm @rossignol @lekiuk @snowsportengland @adidas @gbsnowsport @nurokorperformance @nurokor @skibartlett @snowsportengland @gbsnowsport @skibartlett

Team Evolution(@teamevolutionracing)がシェアした投稿 - 2020年 4月月17日午後10時02分PDT