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93
Workout

Developing upper body strength and flexibility

~35 min.
~420 kcal
Female
⁉️ Comments

"Developing upper body strength and flexibility": A loop workout designed to develop figure skaters' upper body strength and flexibility. Includes exercises to strengthen the muscles of the arms, shoulders and back, as well as improve flexibility and mobility in the upper torso.

Warm up
Shoulder rotation
1
Level: 1
8 sec.
Side tilt
1
Level: 1
6
Y Stretch
1
Level: 1
8 sec.
M Stretch
1
Level: 1
8 sec.
L extension
1
Level: 1
8
Main exercises
I - Abduction
4
Level: 1
R1
10
I - Abduction
4
Level: 1
R2
10
I - Abduction
4
Level: 1
R3
10
I - Abduction
4
Level: 1
R4
10
Narrow press
3
Level: 1
R1
10
Narrow press
3
Level: 1
R2
10
Narrow press
3
Level: 1
R3
10
Narrow press
3
Level: 1
R4
10
I adduction
4
Level: 1
R1
10
I adduction
4
Level: 1
R2
10
I adduction
4
Level: 1
R3
10
I adduction
4
Level: 1
R4
10
Hinge press (bars)
3
Level: 1
R1
10
Hinge press (bars)
3
Level: 1
R2
10
Hinge press (bars)
3
Level: 1
R3
10
Hinge press (bars)
3
Level: 1
R4
10
Y abduction - Forearm flexion - Low pull
4
Level: 1
R1
4
Y abduction - Forearm flexion - Low pull
4
Level: 1
R2
4
Y abduction - Forearm flexion - Low pull
4
Level: 1
R3
4
Y abduction - Forearm flexion - Low pull
4
Level: 1
R4
4
A - Abduction (reverse grip)
4
Level: 1
R1
10
A - Abduction (reverse grip)
4
Level: 1
R2
10
A - Abduction (reverse grip)
4
Level: 1
R3
10
A - Abduction (reverse grip)
4
Level: 1
R4
10
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
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.

Comments

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