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90
Workout

Moving forward

~48 min.
~576 kcal
⁉️ Comments

“Moving forward”: This workout is aimed at comprehensively strengthening the skater’s body. Includes exercises such as squats, pull-ups to develop leg and upper shoulder strength, and core strengthening exercises. These exercises help improve fitness, stability and control on the ice.

Warm up
M Stretch
1
Level: 1
8 sec.
Embryo
1
Level: 1
10 sec.
Tilt
1
Level: 1
8
Main exercises
Round 1
Forearm flexion with reverse grip
3
Level: 2
12
A - Abduction
3
Level: 1
10
Y-T-I adduction
4
Level: 1
4
Lunge with rotation
5
Level: 1
5
Pull squat
5
Level: 1
12
Exit to plank
5
Level: 2
12
Press - L Adduction
4
Level: 1
6
Round 2
Forearm flexion with reverse grip
3
Level: 2
12
A - Abduction
3
Level: 1
10
Y-T-I adduction
4
Level: 1
4
Lunge with rotation
5
Level: 1
5
Pull squat
5
Level: 1
12
Exit to plank
5
Level: 2
12
Press - L Adduction
4
Level: 1
6
Round 3
Forearm flexion with reverse grip
3
Level: 2
12
A - Abduction
3
Level: 1
10
Y-T-I adduction
4
Level: 1
4
Lunge with rotation
5
Level: 1
5
Pull squat
5
Level: 1
12
Exit to plank
5
Level: 2
12
Press - L Adduction
4
Level: 1
6
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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