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129
Workout

Patrick Chan

~20 min.
~240 kcal
⁉️ Comments

Patrick Lewis Wai–Kuan Chan (born 31 December, 1990 in Ottawa) is a Chinese-born Canadian competitive figure skater. He is an Olympic gold medalist, two-time Olympic silver medalist, a three-time World Champion, a two–time Grand Prix Final champion, a three–time Four Continents champion, and a ten–time Canadian national champion.

Interesting Fact

Patrick Chan is a recognized master of figure skating who has made a great contribution to this sport. Chan originally wanted to learn to play hockey, but his mother decided that he needed to try figure skating first in order to learn the basics of skating. He mastered his skating technique in the first 5 years of training. He possesses a unique style of skating by using the edges of the blades, thereby achieving excellent gliding. Chan has repeatedly set the world records in figure skating, being the world record holder for many years. He is one of the few figure skaters in the world to break the 100-point barrier in the short program, and is the third man in the world to break the 200-point barrier in the free program.

Quote

A man cannot do badly what he truly loves.

Warm up
Neck extension
1
Level: 1
S1
6
Subscription needed
Neck extension
1
Level: 1
S2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Hip and lower leg flexion
3
Level: 2
8
Subscription needed
Front jump squats
9
Level: 3
15
Subscription needed
Hip and lower leg flexion
3
Level: 2
8
Subscription needed
Front jump squats
9
Level: 3
15
Subscription needed
Hip and lower leg flexion
3
Level: 2
8
Subscription needed
Front jump squats
9
Level: 3
15
Subscription needed
Back extension
5
Level: 3
10
Subscription needed
Crunch
7
Level: 2
12
Subscription needed
Back extension
5
Level: 3
10
Subscription needed
Crunch
7
Level: 2
12
Subscription needed
Back extension
5
Level: 3
10
Subscription needed
Crunch
7
Level: 2
12
Subscription needed
Medium pull
6
Level: 3
12
Subscription needed
Press
6
Level: 3
12
Subscription needed
Medium pull
6
Level: 3
12
Subscription needed
Press
6
Level: 3
12
Subscription needed
Medium pull
6
Level: 3
12
Subscription needed
Press
6
Level: 3
12
Subscription needed
Chain triceps extension reverse grip
4
Level: 2
12
Subscription needed
Horizontal forearm flexion
3
Level: 2
12
Subscription needed
Chain triceps extension reverse grip
4
Level: 2
12
Subscription needed
Horizontal forearm flexion
3
Level: 2
12
Subscription needed
Chain triceps extension reverse grip
4
Level: 2
12
Subscription needed
Horizontal forearm flexion
3
Level: 2
12
Subscription needed
Cool down
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

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