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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
Side plank standing
7
Level: 2
46 sec.
Squats with external rotation
7
Level: 1
14
Overhead Forearm extension
6
Level: 2
14
Low pull
7
Level: 3
14
Pistol - Side lunge - cross lunge
6
Level: 1
5
Round 2
Horizontal forearm flexion
3
Level: 2
14
Side plank standing
7
Level: 2
46 sec.
Squats with external rotation
7
Level: 1
14
Overhead Forearm extension
6
Level: 2
14
Low pull
7
Level: 3
14
Pistol - Side lunge - cross lunge
6
Level: 1
5
Round 3
Horizontal forearm flexion
3
Level: 2
14
Side plank standing
7
Level: 2
46 sec.
Squats with external rotation
7
Level: 1
14
Overhead Forearm extension
6
Level: 2
14
Low pull
7
Level: 3
14
Pistol - Side lunge - cross lunge
6
Level: 1
5
Round 4
Horizontal forearm flexion
3
Level: 2
14
Side plank standing
7
Level: 2
46 sec.
Squats with external rotation
7
Level: 1
14
Overhead Forearm extension
6
Level: 2
14
Low pull
7
Level: 3
14
Pistol - Side lunge - cross lunge
6
Level: 1
5
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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