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133
Workout

Speed development

~49 min.
~588 kcal
Female
⁉️ Comments

"Speed development": This training is aimed at developing the speed of skaters' movements. Includes exercises with high intensity and fast pace, aimed at improving the reaction and speed of completing elements of the program.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Hammock
1
Level: 1
8
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Cross-legged incline
1
Level: 1
15 sec.
Side lunge stretch
1
Level: 1
15 sec.
Main exercises
Round 1
Lunge
4
Level: 3
12
Hip Press
7
Level: 2
8
Hip and lower leg flexion
5
Level: 3
8
Overhead squats
8
Level: 3
12
Split Jump
8
Level: 1
15
Round 2
Lunge
4
Level: 3
12
Hip Press
7
Level: 2
8
Hip and lower leg flexion
5
Level: 3
8
Overhead squats
8
Level: 3
12
Split Jump
8
Level: 1
15
Round 3
Lunge
4
Level: 3
12
Hip Press
7
Level: 2
8
Hip and lower leg flexion
5
Level: 3
8
Overhead squats
8
Level: 3
12
Split Jump
8
Level: 1
15
Round 4
Lunge
4
Level: 3
12
Hip Press
7
Level: 2
8
Hip and lower leg flexion
5
Level: 3
8
Overhead squats
8
Level: 3
12
Split Jump
8
Level: 1
15
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
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.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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