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88
Workout

Super core

~43 min.
~516 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
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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