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140
Workout

Ice Art

~29 min.
~348 kcal
Female
⁉️ Comments

"Ice Art": This workout focuses on improving strength and endurance in key muscle groups needed for figure skating. Includes a variety of loop exercises such as squats, lunges, pull-ups, and plank variations. These exercises help strengthen the muscles of the hips, buttocks, calves and back, which helps improve skating technique, coordination and injury prevention.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Lunges L
1
Level: 1
6
Stretching of the posterior thigh (single leg)
1
Level: 1
15 sec.
Cossack squat
1
Level: 1
10
Single leg hip hinge
1
Level: 1
5
Main exercises
A - Abduction
7
Level: 3
R1
10
A - Abduction
7
Level: 3
R2
10
A - Abduction
7
Level: 3
R3
10
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Reverse plank leg abduction (alternating)
8
Level: 2
R3
10
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
R1
4
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
R2
4
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
R3
4
Y - Abduction
8
Level: 3
R1
10
Y - Abduction
8
Level: 3
R2
10
Y - Abduction
8
Level: 3
R3
10
Back extension
7
Level: 4
R1
10
Back extension
7
Level: 4
R2
10
Back extension
7
Level: 4
R3
10
Swimmer start (alternating)
7
Level: 2
R1
10
Swimmer start (alternating)
7
Level: 2
R2
10
Swimmer start (alternating)
7
Level: 2
R3
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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