11
Workout

Stretching figure skater training

~27 min.
~324 kcal
Warm Up
Lower back stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
12
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Golf
1
Level: 2
6
W extension
1
Level: 1
8
Lunges L
1
Level: 1
6
Main exercises
Side tilt
1
Level: 1
R1
40 sec.
Side tilt
1
Level: 1
R2
40 sec.
Sumo squat
1
Level: 2
40 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
30 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
30 sec.
Hammock - Dolphin
1
Level: 1
60 sec.
Hero pose
1
Level: 2
R1
40 sec.
Hero pose
1
Level: 2
R2
40 sec.
Archerpose
1
Level: 1
R1
40 sec.
Archerpose
1
Level: 1
R2
40 sec.
Forward fold
1
Level: 6
40 sec.