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80
Workout

Beautiful posture

~26 min.
~312 kcal
Female
⁉️ Comments

"Beautiful posture": This workout focuses on improving skaters' posture and flexibility, which enhances their grace and expressiveness on the ice. Includes exercises to strengthen the core muscles, develop muscle elasticity and improve balance.

Warm up
T Stretch
1
Level: 1
8 sec.
Widmill
1
Level: 1
10 sec.
L extension
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Forward lunge
1
Level: 1
15 sec.
Main exercises
Hinge press (bars)
3
Level: 1
R1
10
Hinge press (bars)
3
Level: 1
R2
10
Hinge press (bars)
3
Level: 1
R3
10
Y abduction - Forearm flexion - Low pull
4
Level: 1
R1
4
Y abduction - Forearm flexion - Low pull
4
Level: 1
R2
4
Y abduction - Forearm flexion - Low pull
4
Level: 1
R3
4
Spider-Man (single leg )
5
Level: 1
R1
8
Spider-Man (single leg )
5
Level: 1
R2
8
Spider-Man (single leg )
5
Level: 1
R3
8
Press - L Adduction
4
Level: 1
R1
6
Press - L Adduction
4
Level: 1
R2
6
Press - L Adduction
4
Level: 1
R3
6
Press - I Adduction
6
Level: 2
R1
6
Press - I Adduction
6
Level: 2
R2
6
Press - I Adduction
6
Level: 2
R3
6
High pull (single arm)
3
Level: 1
R1
8
High pull (single arm)
3
Level: 1
R2
8
High pull (single arm)
3
Level: 1
R3
8
Cool down
Massage
1
Level: 1
8
Rotation 1
1
Level: 1
8
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 1
10 sec.

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