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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.
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Sumo squat
1
Level: 1
10
Subscription needed
Main exercises
Hip and lower leg flexion
5
Level: 3
R1
8
Subscription needed
Hip and lower leg flexion
5
Level: 3
R2
8
Subscription needed
Hip and lower leg flexion
5
Level: 3
R3
8
Subscription needed
Hip and lower leg flexion
5
Level: 3
R4
8
Subscription needed
Pistol
5
Level: 1
R1
10
Subscription needed
Pistol
5
Level: 1
R2
10
Subscription needed
Pistol
5
Level: 1
R3
10
Subscription needed
Pistol
5
Level: 1
R4
10
Subscription needed
Front squats
5
Level: 1
R1
15
Subscription needed
Front squats
5
Level: 1
R2
15
Subscription needed
Front squats
5
Level: 1
R3
15
Subscription needed
Front squats
5
Level: 1
R4
15
Subscription needed
Reverse plank
5
Level: 4
R1
40 sec.
Subscription needed
Reverse plank
5
Level: 4
R2
40 sec.
Subscription needed
Reverse plank
5
Level: 4
R3
40 sec.
Subscription needed
Reverse plank
5
Level: 4
R4
40 sec.
Subscription needed
Reverse plank hinch
4
Level: 1
R1
8
Subscription needed
Reverse plank hinch
4
Level: 1
R2
8
Subscription needed
Reverse plank hinch
4
Level: 1
R3
8
Subscription needed
Reverse plank hinch
4
Level: 1
R4
8
Subscription needed
Cool down
Widmill
1
Level: 1
R1
10 sec.
Subscription needed
Widmill
1
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
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
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed

Comments

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