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103
Workout

Smooth sliding

~57 min.
~684 kcal
⁉️ Comments

"Smooth sliding": This workout includes a variety of looping exercises that target every muscle group in the body. This comprehensive approach helps improve the strength, endurance, flexibility and coordination needed for successful figure skating.

Warm up
T Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Main exercises
Round 1
Forearm extension (single arm)
5
Level: 2
8
Butterfly
3
Level: 1
10
Reverse plank
3
Level: 2
40 sec.
PIstol - side lunge in balance single arm
5
Level: 1
6
Squats (single arm)
4
Level: 1
12
Swimmer start
5
Level: 1
10
Round 2
Forearm extension (single arm)
5
Level: 2
8
Butterfly
3
Level: 1
10
Reverse plank
3
Level: 2
40 sec.
PIstol - side lunge in balance single arm
5
Level: 1
6
Squats (single arm)
4
Level: 1
12
Swimmer start
5
Level: 1
10
Round 3
Forearm extension (single arm)
5
Level: 2
8
Butterfly
3
Level: 1
10
Reverse plank
3
Level: 2
40 sec.
PIstol - side lunge in balance single arm
5
Level: 1
6
Squats (single arm)
4
Level: 1
12
Swimmer start
5
Level: 1
10
Round 4
Forearm extension (single arm)
5
Level: 2
8
Butterfly
3
Level: 1
10
Reverse plank
3
Level: 2
40 sec.
PIstol - side lunge in balance single arm
5
Level: 1
6
Squats (single arm)
4
Level: 1
12
Swimmer start
5
Level: 1
10
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
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.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
Embryo
1
Level: 1
10 sec.

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