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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
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Squats (wide feet position)
1
Level: 1
15
Exit to plank
1
Level: 1
12
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Main exercises
Side plank
1
Level: 1
S1
40 sec.
Backward lunge
4
Level: 2
S1
12
Side plank
1
Level: 1
S2
40 sec.
Backward lunge
4
Level: 2
S2
12
Side plank
1
Level: 1
S1
40 sec.
Backward lunge
4
Level: 2
S1
12
Side plank
1
Level: 1
S2
40 sec.
Backward lunge
4
Level: 2
S2
12
Pull with hip rotation
4
Level: 1
S1
10
One-handed press
4
Level: 1
S1
10
Pull with hip rotation
4
Level: 1
S2
10
One-handed press
4
Level: 1
S2
10
Pull with hip rotation
4
Level: 1
S1
10
One-handed press
4
Level: 1
S1
10
Pull with hip rotation
4
Level: 1
S2
10
One-handed press
4
Level: 1
S2
10
Chain triceps extension (side)
3
Level: 1
S1
8
Forearm flexion with single arm (sideways)
3
Level: 1
S1
8
Chain triceps extension (side)
3
Level: 1
S2
8
Forearm flexion with single arm (sideways)
3
Level: 1
S2
8
Chain triceps extension (side)
3
Level: 1
S1
8
Forearm flexion with single arm (sideways)
3
Level: 1
S1
8
Chain triceps extension (side)
3
Level: 1
S2
8
Forearm flexion with single arm (sideways)
3
Level: 1
S2
8
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
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.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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