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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
Side lunge stretch
1
Level: 1
17 sec.
Sumo squat
1
Level: 1
12
Cossack squat
1
Level: 1
12
Lower leg extension
1
Level: 1
16 sec.
Main exercises
Swimmer start (alternating)
10
Level: 3
R1
12
Swimmer start (alternating)
10
Level: 3
R2
12
Swimmer start (alternating)
10
Level: 3
R3
12
Swimmer start
10
Level: 3
R1
12
Swimmer start
10
Level: 3
R2
12
Swimmer start
10
Level: 3
R3
12
Pistol - Side lunge in balance
9
Level: 3
R1
7
Pistol - Side lunge in balance
9
Level: 3
R2
7
Pistol - Side lunge in balance
9
Level: 3
R3
7
Sprint start (alternating)
9
Level: 3
R1
12
Sprint start (alternating)
9
Level: 3
R2
12
Sprint start (alternating)
9
Level: 3
R3
12
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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