124
Workout

Development of strength and endurance

~1 h.
~720 kcal
Female

"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
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
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
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
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