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170
Workout

The highest score

~1 h. 5 min.
~780 kcal
Female
⁉️ Comments

"The highest score": This workout focuses on strengthening the upper shoulder girdle, which is important for maintaining proper posture and stability during figure skating, as well as developing balance, which helps with complex movements on the ice.

Warm up
Biceps stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Sumo squat
1
Level: 1
10
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Main exercises
Round 1
Overhead Forearm extension
5
Level: 2
12
Side plank standing
4
Level: 1
40 sec.
Lower leg flexion (single leg )
7
Level: 2
6
Low pull - slide Y
7
Level: 1
6
Single arm pull with rotation
7
Level: 2
10
Rotation with load
4
Level: 1
10
Press with pushup
8
Level: 2
10
High pull
7
Level: 4
12
Balanced Side Lunge
6
Level: 2
12
Round 2
Overhead Forearm extension
5
Level: 2
12
Side plank standing
4
Level: 1
40 sec.
Lower leg flexion (single leg )
7
Level: 2
6
Low pull - slide Y
7
Level: 1
6
Single arm pull with rotation
7
Level: 2
10
Rotation with load
4
Level: 1
10
Press with pushup
8
Level: 2
10
High pull
7
Level: 4
12
Balanced Side Lunge
6
Level: 2
12
Round 3
Overhead Forearm extension
5
Level: 2
12
Side plank standing
4
Level: 1
40 sec.
Lower leg flexion (single leg )
7
Level: 2
6
Low pull - slide Y
7
Level: 1
6
Single arm pull with rotation
7
Level: 2
10
Rotation with load
4
Level: 1
10
Press with pushup
8
Level: 2
10
High pull
7
Level: 4
12
Balanced Side Lunge
6
Level: 2
12
Cool down
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.

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