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202
Workout

Axel

~57 min.
~684 kcal
Female
⁉️ Comments

"Axel": This workout includes a series of exercises that develop the strength and flexibility needed for figure skating. Includes rotational elements such as trunk rotations and rotation exercises, as well as abdominal and leg exercises such as crunches and squats. These exercises help strengthen your core, leg muscles and improve coordination, which is necessary to perform complex movements on the ice.

Warm up
Widmill
1
Level: 1
12 sec.
Subscription needed
Short extension
1
Level: 1
9
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
17 sec.
Subscription needed
L extension
1
Level: 1
9
Subscription needed
Massage
1
Level: 1
9
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
17 sec.
Main exercises
Round 1
Hinge plank single arm
9
Level: 3
9
Subscription needed
Bar muscle up
10
Level: 3
12
Subscription needed
Torso rotation with squat (from side ot side)
10
Level: 2
12
Subscription needed
Pike (sideways with rotation)
7
Level: 2
9
Subscription needed
Pistol - cross lunge
10
Level: 3
7
Subscription needed
Side lunge - backward lunge
9
Level: 2
7
Subscription needed
Round 2
Hinge plank single arm
9
Level: 3
9
Subscription needed
Bar muscle up
10
Level: 3
12
Subscription needed
Torso rotation with squat (from side ot side)
10
Level: 2
12
Subscription needed
Pike (sideways with rotation)
7
Level: 2
9
Subscription needed
Pistol - cross lunge
10
Level: 3
7
Subscription needed
Side lunge - backward lunge
9
Level: 2
7
Subscription needed
Round 3
Hinge plank single arm
9
Level: 3
9
Subscription needed
Bar muscle up
10
Level: 3
12
Subscription needed
Torso rotation with squat (from side ot side)
10
Level: 2
12
Subscription needed
Pike (sideways with rotation)
7
Level: 2
9
Subscription needed
Pistol - cross lunge
10
Level: 3
7
Subscription needed
Side lunge - backward lunge
9
Level: 2
7
Subscription needed
Round 4
Hinge plank single arm
9
Level: 3
9
Subscription needed
Bar muscle up
10
Level: 3
12
Subscription needed
Torso rotation with squat (from side ot side)
10
Level: 2
12
Subscription needed
Pike (sideways with rotation)
7
Level: 2
9
Subscription needed
Pistol - cross lunge
10
Level: 3
7
Subscription needed
Side lunge - backward lunge
9
Level: 2
7
Subscription needed
Cool down
Hammock
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Subscription needed
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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