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88
Workout

Super core

~32 min.
~384 kcal
Female
⁉️ Comments

"Super core": This workout is designed to strengthen the core (core muscles) of figure skaters. Includes exercises that focus on strengthening the back, abdominals, and buttocks to help increase stability and control during the elements of the program.

Warm up
W extension
1
Level: 1
9
Lower back stretch with rotation
1
Level: 1
17 sec.
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
17 sec.
Subscription needed
T Stretch
1
Level: 1
9 sec.
Subscription needed
Forward fold
1
Level: 1
12 sec.
Subscription needed
Cross-legged incline
1
Level: 1
17 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
17 sec.
Subscription needed
Hammock - Dolphin
1
Level: 1
6
Subscription needed
Main exercises
Pike
6
Level: 1
R1
14
Subscription needed
Pike
6
Level: 1
R2
14
Subscription needed
Pike
6
Level: 1
R3
14
Subscription needed
Pike
6
Level: 1
R4
14
Subscription needed
Side Crunch
6
Level: 1
R1
18
Subscription needed
Side Crunch
6
Level: 1
R2
18
Subscription needed
Side Crunch
6
Level: 1
R3
18
Subscription needed
Side Crunch
6
Level: 1
R4
18
Subscription needed
Reverse plank
6
Level: 4
R1
46 sec.
Subscription needed
Reverse plank
6
Level: 4
R2
46 sec.
Subscription needed
Reverse plank
6
Level: 4
R3
46 sec.
Subscription needed
Reverse plank
6
Level: 4
R4
46 sec.
Subscription needed
Press - T Adduction
6
Level: 2
R1
7
Subscription needed
Press - T Adduction
6
Level: 2
R2
7
Subscription needed
Press - T Adduction
6
Level: 2
R3
7
Subscription needed
Press - T Adduction
6
Level: 2
R4
7
Subscription needed
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Embryo
1
Level: 1
10 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

Comments

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