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132
Workout

Feet

~32 min.
~384 kcal
⁉️ Comments

"Training for the strength of the legs" is a specialized program for skaters, focused on the development of strength and endurance in the lower extremities. The exercises of this training are aimed at strengthening the muscles of the hips, IRC, and buttocks, which helps to improve the resistance, technology and expressiveness of movement on ice. Join this training to make your legs stronger and prepare them for outstanding performances on the ice.

Main exercises
Toe squats
6
Level: 1
R1
20
Toe squats
6
Level: 1
R2
20
Toe squats
6
Level: 1
R3
20
Toe squats
6
Level: 1
R4
20
Sumo squats
4
Level: 1
R1
15
Sumo squats
4
Level: 1
R2
15
Sumo squats
4
Level: 1
R3
15
Sumo squats
4
Level: 1
R4
15
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
5
Lunge with rotation
6
Level: 2
R2
5
Lunge with rotation
6
Level: 2
R3
5
Lunge with rotation
6
Level: 2
R4
5
Lunge with rotation
6
Level: 2
R5
5
Lunge with rotation
6
Level: 2
R6
5
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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