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76
Workout

Evan Lysacek

~19 min.
~228 kcal
⁉️ Comments

Evan Frank Lysacek (born 4 June 1985 in Chicago, U.S.) is an American figure skater specialising in men's singles. He is the 2010 Olympic champion, the 2009 World champion, a two-time U.S. national champion and a two-time bronze medalist of the World Championships.

Interesting Fact

Evan began ice skating at the age of two. His parents enrolled him in figure-skating lessons, and by the age of six Evan could perform jumps and spins. His hard work and dedication led Evan to his first U.S. national title at the Juvenile level. In the span of his figure skating career, Evan recieved a myriad of awards and became the first male figure skater to execute a quadruple jump at the U.S. Championship.

Quote

I always look up to those athletes who strive to be the best version of themselves in sports.

Warm up
Rotation 2
1
Level: 2
8
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Incline (feet at shoulder width)
1
Level: 1
15 sec.
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Squats (wide feet position)
1
Level: 1
15
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Rotation 2
1
Level: 2
8
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Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Squats (wide feet position)
1
Level: 1
15
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Lower back stretch with rotation
1
Level: 1
15 sec.
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squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
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squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
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Side lunge stretch
1
Level: 1
S1
15 sec.
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Side lunge stretch
1
Level: 1
S2
15 sec.
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Main exercises
Side plank
1
Level: 1
S1
40 sec.
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Backward lunge
4
Level: 2
S1
12
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Side plank
1
Level: 1
S2
40 sec.
Subscription needed
Backward lunge
4
Level: 2
S2
12
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Side plank
1
Level: 1
S1
40 sec.
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Backward lunge
4
Level: 2
S1
12
Subscription needed
Side plank
1
Level: 1
S2
40 sec.
Subscription needed
Backward lunge
4
Level: 2
S2
12
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Pull with hip rotation
4
Level: 1
S1
10
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One-handed press
4
Level: 1
S1
10
Subscription needed
Pull with hip rotation
4
Level: 1
S2
10
Subscription needed
One-handed press
4
Level: 1
S2
10
Subscription needed
Pull with hip rotation
4
Level: 1
S1
10
Subscription needed
One-handed press
4
Level: 1
S1
10
Subscription needed
Pull with hip rotation
4
Level: 1
S2
10
Subscription needed
One-handed press
4
Level: 1
S2
10
Subscription needed
Chain triceps extension (side)
3
Level: 1
S1
8
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Forearm flexion with single arm (sideways)
3
Level: 1
S1
8
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Chain triceps extension (side)
3
Level: 1
S2
8
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Forearm flexion with single arm (sideways)
3
Level: 1
S2
8
Subscription needed
Chain triceps extension (side)
3
Level: 1
S1
8
Subscription needed
Forearm flexion with single arm (sideways)
3
Level: 1
S1
8
Subscription needed
Chain triceps extension (side)
3
Level: 1
S2
8
Subscription needed
Forearm flexion with single arm (sideways)
3
Level: 1
S2
8
Subscription needed
Cool down
Scapular Mobility
1
Level: 1
8
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Side tilt
1
Level: 1
R1
6
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Side tilt
1
Level: 1
R2
6
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Hammock - Dolphin
1
Level: 2
5
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Cross-legged incline
1
Level: 1
R1
15 sec.
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Cross-legged incline
1
Level: 1
R2
15 sec.
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squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
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Embryo
1
Level: 1
10 sec.
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