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178
Workout

Balance on ice

~54 min.
~648 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
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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