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178
Workout

Balance on ice

~44 min.
~528 kcal
Female
⁉️ Comments

"Balance on ice": This looping workout is aimed at improving skaters' balance on the ice. Includes exercises to develop leg and core strength and improve balance to help skaters better control their position on the ice during difficult elements.

Warm up
Biceps stretch
1
Level: 1
8 sec.
Latissimus stretch
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
L extension
1
Level: 1
8
Scapular Mobility
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Main exercises
Chain triceps extension (side)
5
Level: 2
R1
8
Chain triceps extension (side)
5
Level: 2
R2
8
Chain triceps extension (side)
5
Level: 2
R3
8
Chain triceps extension (side)
5
Level: 2
R4
8
Plank with rotation
5
Level: 1
R1
40 sec.
Plank with rotation
5
Level: 1
R2
40 sec.
Plank with rotation
5
Level: 1
R3
40 sec.
Plank with rotation
5
Level: 1
R4
40 sec.
Backward lunge
7
Level: 5
R1
12
Backward lunge
7
Level: 5
R2
12
Backward lunge
7
Level: 5
R3
12
Backward lunge
7
Level: 5
R4
12
Forearm flexion (single arm single leg )
7
Level: 1
R1
6
Forearm flexion (single arm single leg )
7
Level: 1
R2
6
Forearm flexion (single arm single leg )
7
Level: 1
R3
6
Forearm flexion (single arm single leg )
7
Level: 1
R4
6
Spider-Man (single leg )
7
Level: 2
R1
8
Spider-Man (single leg )
7
Level: 2
R2
8
Spider-Man (single leg )
7
Level: 2
R3
8
Spider-Man (single leg )
7
Level: 2
R4
8
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
Side lunge leg in the hinge
5
Level: 2
R3
12
Side lunge leg in the hinge
5
Level: 2
R4
12
Sprinter start
7
Level: 2
R1
10
Sprinter start
7
Level: 2
R2
10
Sprinter start
7
Level: 2
R3
10
Sprinter start
7
Level: 2
R4
10
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
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.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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