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

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