69
Workout

Circular figure skater training 1

~41 min.
~492 kcal
Warm Up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (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.
Lower back stretch
1
Level: 1
15 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
Single leg hip hinge
1
Level: 2
R1
12
Single leg hip hinge
1
Level: 2
R2
12
Rotation 2
1
Level: 2
12
Y - Abduction
8
Level: 3
10
Hip drop
3
Level: 3
R1
8
Hip drop
3
Level: 3
R2
8
High pull
6
Level: 3
8
Single leg hip hinge
1
Level: 2
R1
12
Single leg hip hinge
1
Level: 2
R2
12
Rotation 2
1
Level: 2
12
Y - Abduction
8
Level: 3
10
Hip drop
3
Level: 3
R1
8
Hip drop
3
Level: 3
R2
8
High pull
6
Level: 3
8
Single leg hip hinge
1
Level: 2
R1
12
Single leg hip hinge
1
Level: 2
R2
12
Rotation 2
1
Level: 2
12
Y - Abduction
8
Level: 3
10
Hip drop
3
Level: 3
R1
8
Hip drop
3
Level: 3
R2
8
High pull
6
Level: 3
8