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12
Workout

Development of flexibility and plasticity

~26 min.
~312 kcal
Female
⁉️ Comments

“Development of flexibility and plasticity”: This training is aimed at developing flexibility and plasticity of the entire body of skaters. Includes exercises to stretch all muscle groups, as well as to improve coordination and control over your body.

Main exercises
Wall Slide (stand facing away from the anchor point)
1
Level: 1
12
Widmill
1
Level: 1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
22 sec.
Posterior deltoid stretch
1
Level: 1
22 sec.
Hammock - Dolphin
1
Level: 1
7
Tilt
1
Level: 1
12
Y Stretch
1
Level: 1
12 sec.
Rotation 1
1
Level: 1
12
Hero pose
1
Level: 1
22 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
12
Scapular Mobility
1
Level: 1
12
Forward fold
1
Level: 2
15 sec.
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

Comments

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