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108
Workout

Cascade

~22 min.
~264 kcal
Female
⁉️ Comments

"Cascade": This short workout is aimed at developing calf muscle strength, overall endurance and coordination to improve jumping skills on the ice. These exercises help improve your jumping power and height, as well as improve your control and stability during figure exercises.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
9
Side tilt
1
Level: 1
7
Subscription needed
Side lunge stretch
1
Level: 1
17 sec.
Subscription needed
Sumo squat
1
Level: 1
12
Subscription needed
Cossack squat
1
Level: 1
12
Subscription needed
Lower leg extension
1
Level: 1
16 sec.
Subscription needed
Main exercises
Swimmer start (alternating)
10
Level: 3
R1
12
Subscription needed
Swimmer start (alternating)
10
Level: 3
R2
12
Subscription needed
Swimmer start (alternating)
10
Level: 3
R3
12
Subscription needed
Swimmer start
10
Level: 3
R1
12
Subscription needed
Swimmer start
10
Level: 3
R2
12
Subscription needed
Swimmer start
10
Level: 3
R3
12
Subscription needed
Pistol - Side lunge in balance
9
Level: 3
R1
7
Subscription needed
Pistol - Side lunge in balance
9
Level: 3
R2
7
Subscription needed
Pistol - Side lunge in balance
9
Level: 3
R3
7
Subscription needed
Sprint start (alternating)
9
Level: 3
R1
12
Subscription needed
Sprint start (alternating)
9
Level: 3
R2
12
Subscription needed
Sprint start (alternating)
9
Level: 3
R3
12
Subscription needed
Cool down
Massage
1
Level: 1
8
Subscription needed
Rotation 1
1
Level: 1
8
Subscription needed
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Subscription needed
Hero pose
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed

Comments

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