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163
Workout

6.0

~53 min.
~636 kcal
Female
⁉️ Comments

"6.0": This workout is designed specifically for figure skaters and includes exercises to strengthen the chest muscles and lower core. Includes a variety of exercises such as pull-ups for the back muscles and squats for the lower body. These exercises help develop the strength and endurance needed to perform complex movements on the ice.

Warm up
Forward lunge
1
Level: 1
20 sec.
Latissimus stretch
1
Level: 1
20 sec.
Lunges L
1
Level: 1
8
Posterior deltoid stretch
1
Level: 1
20 sec.
Main exercises
Round 1
Split Jump
12
Level: 2
20
Pistol single arm
10
Level: 3
13
I-Y-T slide
13
Level: 2
8
Torso rotation with squat (from side ot side)
10
Level: 1
13
Hip extension (single leg)
12
Level: 3
8
Press - L Adduction
5
Level: 1
8
Squat - T abduction
7
Level: 1
16
Round 2
Split Jump
12
Level: 2
20
Pistol single arm
10
Level: 3
13
I-Y-T slide
13
Level: 2
8
Torso rotation with squat (from side ot side)
10
Level: 1
13
Hip extension (single leg)
12
Level: 3
8
Press - L Adduction
5
Level: 1
8
Squat - T abduction
7
Level: 1
16
Round 3
Split Jump
12
Level: 2
20
Pistol single arm
10
Level: 3
13
I-Y-T slide
13
Level: 2
8
Torso rotation with squat (from side ot side)
10
Level: 1
13
Hip extension (single leg)
12
Level: 3
8
Press - L Adduction
5
Level: 1
8
Squat - T abduction
7
Level: 1
16
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
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.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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