80
Workout

Strengthening the back muscles

~30 min.
~360 kcal
Female
Comments

“Strengthening the back muscles”: Training aimed at strengthening the back muscles of figure skaters. Includes exercises for the upper and lower back to improve posture, stability and injury prevention.

Warm Up
Shoulder rotation
1
Level: 1
9 sec.
T Spine Rotation
1
Level: 1
6
Standing quadriceps stretch (single leg)
1
Level: 1
17 sec.
Posterior deltoid stretch
1
Level: 1
17 sec.
T Stretch
1
Level: 1
9 sec.
Main exercises
Bar muscle up
6
Level: 1
R1
12
Bar muscle up
6
Level: 1
R2
12
Bar muscle up
6
Level: 1
R3
12
Butterfly
3
Level: 1
R1
12
Butterfly
3
Level: 1
R2
12
Butterfly
3
Level: 1
R3
12
Press - Y Adduction
5
Level: 1
R1
7
Press - Y Adduction
5
Level: 1
R2
7
Press - Y Adduction
5
Level: 1
R3
7
High pull (single arm)
5
Level: 2
R1
9
High pull (single arm)
5
Level: 2
R2
9
High pull (single arm)
5
Level: 2
R3
9
Press - I Adduction
5
Level: 1
R1
7
Press - I Adduction
5
Level: 1
R2
7
Press - I Adduction
5
Level: 1
R3
7
Fly Squat
6
Level: 1
R1
14
Fly Squat
6
Level: 1
R2
14
Fly Squat
6
Level: 1
R3
14

Comments