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141
Workout

Solo jump

~27 min.
~324 kcal
Female
⁉️ Comments

"Solo jump": This short workout is designed to strengthen and develop leg muscle strength. Explosive leg strength is necessary to perform complex jumping elements on ice. Plyometrics help improve strength, endurance and a high level of coordination.

Warm up
Posterior deltoid stretch
1
Level: 1
17 sec.
Forward fold
1
Level: 1
12 sec.
Widmill
1
Level: 1
12 sec.
Sumo squat
1
Level: 1
12
squat row 4 (middle gluteal)
1
Level: 1
17 sec.
Archerpose
1
Level: 1
6
Main exercises
Jump lunge
10
Level: 2
R1
9
Jump lunge
10
Level: 2
R2
9
Jump lunge
10
Level: 2
R3
9
Squat jump
10
Level: 2
R1
14
Squat jump
10
Level: 2
R2
14
Squat jump
10
Level: 2
R3
14
Pistol - Backward lunge single arm
12
Level: 3
R1
7
Pistol - Backward lunge single arm
12
Level: 3
R2
7
Pistol - Backward lunge single arm
12
Level: 3
R3
7
Backward lunge single arm
9
Level: 6
R1
12
Backward lunge single arm
9
Level: 6
R2
12
Backward lunge single arm
9
Level: 6
R3
12
Balanced side lunge single arm
10
Level: 3
R1
14
Balanced side lunge single arm
10
Level: 3
R2
14
Balanced side lunge single arm
10
Level: 3
R3
14
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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