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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
Widmill
1
Level: 1
S1
10 sec.
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Widmill
1
Level: 1
S2
10 sec.
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Golf
1
Level: 2
6
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Side lunge (alternating)
1
Level: 2
12
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Butterfly
1
Level: 1
10
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Exit to the plank on the forearms
1
Level: 1
12
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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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Short extension
1
Level: 1
8
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Sumo squat
1
Level: 2
10
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Main exercises
Hip and lower leg flexion
3
Level: 2
8
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Front jump squats
9
Level: 3
15
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Hip and lower leg flexion
3
Level: 2
8
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Front jump squats
9
Level: 3
15
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Hip and lower leg flexion
3
Level: 2
8
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Front jump squats
9
Level: 3
15
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Back extension
5
Level: 3
10
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Crunch
7
Level: 2
12
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Back extension
5
Level: 3
10
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Crunch
7
Level: 2
12
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Back extension
5
Level: 3
10
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Crunch
7
Level: 2
12
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Medium pull
6
Level: 3
12
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Press
6
Level: 3
12
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Medium pull
6
Level: 3
12
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Press
6
Level: 3
12
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Medium pull
6
Level: 3
12
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Press
6
Level: 3
12
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Chain triceps extension reverse grip
4
Level: 2
12
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Horizontal forearm flexion
3
Level: 2
12
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Chain triceps extension reverse grip
4
Level: 2
12
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Horizontal forearm flexion
3
Level: 2
12
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Chain triceps extension reverse grip
4
Level: 2
12
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Horizontal forearm flexion
3
Level: 2
12
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Cool down
Massage
1
Level: 1
8
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Rotation 1
1
Level: 1
8
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Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
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Hero pose
1
Level: 1
R2
15 sec.
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squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
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squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
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Forward fold
1
Level: 1
10 sec.
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Comments

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