Flowin Langlaufer

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The flowin Langlaufer workout is designed to target and engage the Quads, Hamstrings, and Glutes.

Using the flowin, a specialized training tool, this workout focuses on activating and strengthening these key muscle groups.

The flowin’s unique surface creates instability, requiring increased muscle activation and control during exercises.

While other muscles may be involved, the flowin Langlaufer workout primarily emphasizes the Quads, Hamstrings, and Glutes.

Begin by placing the flowin under your feet, positioning yourself in a push-up position with your hands directly under your shoulders.
Engage your core muscles and keep your body in a straight line from head to heels.
Lower your body towards the floor by bending your elbows, keeping them close to your sides.
Push through your hands to extend your arms and raise your body back up to the starting position.
While maintaining the push-up position, slide your feet forward, bending your knees and bringing them towards your chest.
Extend your legs back to the starting position, sliding your feet along the flowin.
Repeat steps 3 to 6 for the desired number of repetitions.

Engage your quads, hamstrings, and glutes by maintaining a strong and stable core throughout the flowin Langlaufer exercise. Imagine a string pulling your belly button towards your spine, keeping your abs tight and engaged.
Focus on driving through your heels as you push the flowin board away from your body. This will activate your glutes and hamstrings, helping you develop strength and power in these muscle groups. Visualize the force emanating from your heels, propelling you forward.
Ensure proper form by keeping your knees aligned with your toes as you slide on the flowin board. This will help prevent any unnecessary strain on your joints and allow your quads to effectively engage. Imagine a straight line from your knees to your toes, maintaining this alignment throughout the movement.
Maximize the engagement of your quads by focusing on the downward phase of the exercise. As you pull the flowin board back towards your body, control the movement and feel the burn in your quads. Emphasize the eccentric contraction, resisting the flowin board’s pull and maintaining tension in your quads.
Challenge yourself by increasing the range of motion in your flowin Langlaufer exercise. Gradually extend your legs further away from your body while maintaining proper form and control. This will activate your quads,