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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.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Forearm extension (single arm)
5
Level: 2
8
Subscription needed
Butterfly
3
Level: 1
10
Subscription needed
Reverse plank
3
Level: 2
40 sec.
Subscription needed
PIstol - side lunge in balance single arm
5
Level: 1
6
Subscription needed
Squats (single arm)
4
Level: 1
12
Subscription needed
Swimmer start
5
Level: 1
10
Round 2
Forearm extension (single arm)
5
Level: 2
8
Subscription needed
Butterfly
3
Level: 1
10
Subscription needed
Reverse plank
3
Level: 2
40 sec.
Subscription needed
PIstol - side lunge in balance single arm
5
Level: 1
6
Subscription needed
Squats (single arm)
4
Level: 1
12
Subscription needed
Swimmer start
5
Level: 1
10
Round 3
Forearm extension (single arm)
5
Level: 2
8
Subscription needed
Butterfly
3
Level: 1
10
Subscription needed
Reverse plank
3
Level: 2
40 sec.
Subscription needed
PIstol - side lunge in balance single arm
5
Level: 1
6
Subscription needed
Squats (single arm)
4
Level: 1
12
Subscription needed
Swimmer start
5
Level: 1
10
Round 4
Forearm extension (single arm)
5
Level: 2
8
Subscription needed
Butterfly
3
Level: 1
10
Subscription needed
Reverse plank
3
Level: 2
40 sec.
Subscription needed
PIstol - side lunge in balance single arm
5
Level: 1
6
Subscription needed
Squats (single arm)
4
Level: 1
12
Subscription needed
Swimmer start
5
Level: 1
10
Cool down
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
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
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

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