112
Workout

Figure Skater Strength Training 2

~27 min.
~324 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
Cossack squat
1
Level: 1
R1
16
Cossack squat
1
Level: 1
R2
16
Cossack squat
1
Level: 1
R3
16
Cossack squat
1
Level: 1
R4
16
Pistol
8
Level: 4
R1
10
Pistol
8
Level: 4
R2
10
Pistol
8
Level: 4
R3
10
Pistol
8
Level: 4
R4
10
Pistol
8
Level: 4
R5
10
Pistol
8
Level: 4
R6
10
Squat jump (wide foot position)
9
Level: 2
R1
10
Squat jump (wide foot position)
9
Level: 2
R2
10
Squat jump (wide foot position)
9
Level: 2
R3
10
Squat jump (wide foot position)
9
Level: 2
R4
10
Lower leg flexion
6
Level: 2
R1
10
Lower leg flexion
6
Level: 2
R2
10
Lower leg flexion
6
Level: 2
R3
10
Lower leg flexion
6
Level: 2
R4
10