202
Workout

Axel

~57 min.
~684 kcal
Female

"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.
Short extension
1
Level: 1
9
Stretching of the posterior thigh (single leg)
1
Level: 1
17 sec.
L extension
1
Level: 1
9
Massage
1
Level: 1
9
Standing quadriceps stretch (single leg)
1
Level: 1
17 sec.
Main exercises
Hinge plank single arm
9
Level: 3
9
Bar muscle up
10
Level: 3
12
Torso rotation with squat (from side ot side)
10
Level: 2
12
Pike (sideways with rotation)
7
Level: 2
9
Pistol - cross lunge
10
Level: 3
7
Side lunge - backward lunge
9
Level: 2
7
Hinge plank single arm
9
Level: 3
9
Bar muscle up
10
Level: 3
12
Torso rotation with squat (from side ot side)
10
Level: 2
12
Pike (sideways with rotation)
7
Level: 2
9
Pistol - cross lunge
10
Level: 3
7
Side lunge - backward lunge
9
Level: 2
7
Hinge plank single arm
9
Level: 3
9
Bar muscle up
10
Level: 3
12
Torso rotation with squat (from side ot side)
10
Level: 2
12
Pike (sideways with rotation)
7
Level: 2
9
Pistol - cross lunge
10
Level: 3
7
Side lunge - backward lunge
9
Level: 2
7
Hinge plank single arm
9
Level: 3
9
Bar muscle up
10
Level: 3
12
Torso rotation with squat (from side ot side)
10
Level: 2
12
Pike (sideways with rotation)
7
Level: 2
9
Pistol - cross lunge
10
Level: 3
7
Side lunge - backward lunge
9
Level: 2
7