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124
Workout

Development of strength and endurance

~1 h.
~720 kcal
Female
⁉️ Comments

"Development of strength and endurance": This looping workout helps build strength and endurance in skaters. Includes a set of exercises aimed at strengthening major muscle groups, as well as endurance training to maintain high energy levels during long performances.

Main exercises
Round 1
Horizontal forearm flexion
3
Level: 2
14
Subscription needed
Side plank standing
7
Level: 2
46 sec.
Subscription needed
Squats with external rotation
7
Level: 1
14
Subscription needed
Overhead Forearm extension
6
Level: 2
14
Subscription needed
Low pull
7
Level: 3
14
Subscription needed
Pistol - Side lunge - cross lunge
6
Level: 1
5
Subscription needed
Round 2
Horizontal forearm flexion
3
Level: 2
14
Subscription needed
Side plank standing
7
Level: 2
46 sec.
Subscription needed
Squats with external rotation
7
Level: 1
14
Subscription needed
Overhead Forearm extension
6
Level: 2
14
Subscription needed
Low pull
7
Level: 3
14
Subscription needed
Pistol - Side lunge - cross lunge
6
Level: 1
5
Subscription needed
Round 3
Horizontal forearm flexion
3
Level: 2
14
Subscription needed
Side plank standing
7
Level: 2
46 sec.
Subscription needed
Squats with external rotation
7
Level: 1
14
Subscription needed
Overhead Forearm extension
6
Level: 2
14
Subscription needed
Low pull
7
Level: 3
14
Subscription needed
Pistol - Side lunge - cross lunge
6
Level: 1
5
Subscription needed
Round 4
Horizontal forearm flexion
3
Level: 2
14
Subscription needed
Side plank standing
7
Level: 2
46 sec.
Subscription needed
Squats with external rotation
7
Level: 1
14
Subscription needed
Overhead Forearm extension
6
Level: 2
14
Subscription needed
Low pull
7
Level: 3
14
Subscription needed
Pistol - Side lunge - cross lunge
6
Level: 1
5
Subscription needed
Cool down
Widmill
1
Level: 1
R1
10 sec.
Subscription needed
Widmill
1
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed

Comments

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