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Workout

The spinning top

~1 h. 27 min.
~1044 kcal
Female
⁉️ Comments

"The spinning top": This workout is a long session of exercises designed to develop the strength, endurance, flexibility and balance needed for successful figure skating. Includes a variety of loop exercises for all muscle groups. The workout includes jumping, spinning, abdominal exercises, and working on movement technique. This is an intense workout that helps improve skaters' fitness and confidence on the ice.

Warm up
T Stretch
1
Level: 1
8 sec.
Lunges L
1
Level: 1
6
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
W extension
1
Level: 1
8
Dolphin
1
Level: 1
8
Hero pose
1
Level: 1
15 sec.
Main exercises
Round 1
Side plank on single leg
8
Level: 2
40 sec.
Pull with single arm with rotation and squats
7
Level: 1
10
Push ups side crunch
8
Level: 3
6
Fly Deep Squat
5
Level: 1
12
Side lunge leg in the hinge
7
Level: 3
12
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
4
Hip and lower leg flexion (alternating)
4
Level: 2
8
Squats (wide feet position)
3
Level: 1
15
Round 2
Side plank on single leg
8
Level: 2
40 sec.
Pull with single arm with rotation and squats
7
Level: 1
10
Push ups side crunch
8
Level: 3
6
Fly Deep Squat
5
Level: 1
12
Side lunge leg in the hinge
7
Level: 3
12
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
4
Hip and lower leg flexion (alternating)
4
Level: 2
8
Squats (wide feet position)
3
Level: 1
15
Round 3
Side plank on single leg
8
Level: 2
40 sec.
Pull with single arm with rotation and squats
7
Level: 1
10
Push ups side crunch
8
Level: 3
6
Fly Deep Squat
5
Level: 1
12
Side lunge leg in the hinge
7
Level: 3
12
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
4
Hip and lower leg flexion (alternating)
4
Level: 2
8
Squats (wide feet position)
3
Level: 1
15
Round 4
Side plank on single leg
8
Level: 2
40 sec.
Pull with single arm with rotation and squats
7
Level: 1
10
Push ups side crunch
8
Level: 3
6
Fly Deep Squat
5
Level: 1
12
Side lunge leg in the hinge
7
Level: 3
12
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
4
Hip and lower leg flexion (alternating)
4
Level: 2
8
Squats (wide feet position)
3
Level: 1
15
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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