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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
Cossack squat in a bent-over position
1
Level: 1
10
Hammock - Dolphin
1
Level: 1
5
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Forward fold
1
Level: 4
10 sec.
Forward fold
1
Level: 5
10 sec.

Comments

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