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100
Workout

Leg strength

~33 min.
~396 kcal
Female
⁉️ Comments

"Leg strength": This looping workout is designed to develop leg strength and endurance in skaters. Includes exercises aimed at strengthening the muscles of the thighs, calves, and buttocks, which helps improve control of movements and jumping power.

Warm up
W extension
1
Level: 1
8
Embryo
1
Level: 1
10 sec.
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Sumo squat
1
Level: 1
10
Main exercises
Hip and lower leg flexion
5
Level: 3
R1
8
Hip and lower leg flexion
5
Level: 3
R2
8
Hip and lower leg flexion
5
Level: 3
R3
8
Hip and lower leg flexion
5
Level: 3
R4
8
Pistol
5
Level: 1
R1
10
Pistol
5
Level: 1
R2
10
Pistol
5
Level: 1
R3
10
Pistol
5
Level: 1
R4
10
Front squats
5
Level: 1
R1
15
Front squats
5
Level: 1
R2
15
Front squats
5
Level: 1
R3
15
Front squats
5
Level: 1
R4
15
Reverse plank
5
Level: 4
R1
40 sec.
Reverse plank
5
Level: 4
R2
40 sec.
Reverse plank
5
Level: 4
R3
40 sec.
Reverse plank
5
Level: 4
R4
40 sec.
Reverse plank hinch
4
Level: 1
R1
8
Reverse plank hinch
4
Level: 1
R2
8
Reverse plank hinch
4
Level: 1
R3
8
Reverse plank hinch
4
Level: 1
R4
8
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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