132
Workout

Figure Skater Strength Training 1

~32 min.
~384 kcal
Warm Up
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
8
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Main exercises
Toe squats
6
Level: 1
R1
12
Toe squats
6
Level: 1
R2
12
Toe squats
6
Level: 1
R3
12
Toe squats
6
Level: 1
R4
12
Sumo squats
4
Level: 1
R1
12
Sumo squats
4
Level: 1
R2
12
Sumo squats
4
Level: 1
R3
12
Sumo squats
4
Level: 1
R4
12
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
Level: 2
R2
12
Squats with external rotation
7
Level: 2
R3
12
Squats with external rotation
7
Level: 2
R4
12
Squats with external rotation
7
Level: 2
R5
12
Squats with external rotation
7
Level: 2
R6
12
Squats with external rotation
7
Level: 2
R7
12
Squats with external rotation
7
Level: 2
R8
12
Lunge with rotation
6
Level: 2
R1
10
Lunge with rotation
6
Level: 2
R2
10
Lunge with rotation
6
Level: 2
R3
10
Lunge with rotation
6
Level: 2
R4
10
Lunge with rotation
6
Level: 2
R5
10
Lunge with rotation
6
Level: 2
R6
10