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167
Workout

Pirouette

~54 min.
~648 kcal
⁉️ Comments

"Pirouette": This workout is designed to develop coordination, strength and stability in the abdominal muscles and lower body, which is important for performing complex figure movements on the ice. Includes a variety of loop exercises such as crunches, single leg squats and lunges. These exercises help improve strength, flexibility and coordination, which promotes confidence and efficiency in performing figure movements on the ice.

Warm up
Widmill
1
Level: 1
10 sec.
Subscription needed
Lunges L
1
Level: 1
6
Subscription needed
Cossack squat
1
Level: 1
10
Subscription needed
Main exercises
Round 1
Spider-Man (single leg )
7
Level: 2
8
Subscription needed
Criss cross
8
Level: 1
10
Subscription needed
Pistol - Backward lunge single arm
8
Level: 2
6
Subscription needed
A - Abduction
7
Level: 3
10
Subscription needed
Spider-Man
6
Level: 2
10
Subscription needed
Lunge with rotation
5
Level: 1
5
Subscription needed
Round 2
Spider-Man (single leg )
7
Level: 2
8
Subscription needed
Criss cross
8
Level: 1
10
Subscription needed
Pistol - Backward lunge single arm
8
Level: 2
6
Subscription needed
A - Abduction
7
Level: 3
10
Subscription needed
Spider-Man
6
Level: 2
10
Subscription needed
Lunge with rotation
5
Level: 1
5
Subscription needed
Round 3
Spider-Man (single leg )
7
Level: 2
8
Subscription needed
Criss cross
8
Level: 1
10
Subscription needed
Pistol - Backward lunge single arm
8
Level: 2
6
Subscription needed
A - Abduction
7
Level: 3
10
Subscription needed
Spider-Man
6
Level: 2
10
Subscription needed
Lunge with rotation
5
Level: 1
5
Subscription needed
Round 4
Spider-Man (single leg )
7
Level: 2
8
Subscription needed
Criss cross
8
Level: 1
10
Subscription needed
Pistol - Backward lunge single arm
8
Level: 2
6
Subscription needed
A - Abduction
7
Level: 3
10
Subscription needed
Spider-Man
6
Level: 2
10
Subscription needed
Lunge with rotation
5
Level: 1
5
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.
Subscription needed

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