Purpose: This advanced version of superman helps you build a strong and stable back which can help with posture and injury prevention. Adding in the twist adds an element of spinal rotation that is helpful because figure skaters experience a lot of spinal rotation

Focus: Injury prevention, stabi...

Purpose: This forward plank with leg extension drill helps challenge and build core strength while also working on stability and toning the muscle. The pulses also help develop explosiveness in the leg muscles

Focus: Core, quads, leg extension, explosiveness, toning

Purpose: This advanced side plank variation helps skaters train their inner thigh muscles, their adductors. These muscles are necessary for tight air position, and in this variation, skaters also practice the muscle memory for snapping into a tight air position.
Focus: Adductors, hip flexors, ob...

Purpose: This side plank variation also allows skaters to strengthen their upper body while working their core.
Focus: Obliques, rhomboids, rotator cuffs, rear deltoids, trapezius

Purpose: This challenging variation of bird dog allows skaters to strengthen their obliques while working on their stability alignment.
Focus: Stability, posture, core strength, obliques, abs, injury prevention

Purpose: Skaters get additional benefits from this bird dog variation: increased difficulty with the balance element and upper body strengthening with the lat pull
Focus: Neutral spine, lats, stability, posture, core strength, injury prevention

Purpose: Add in some explosive quick twitch muscle fiber development and oblique work into your normal forward plank..
Focus: Core strength, quick twitch, plyometric, obliques

Level: Advanced
Exercise: Back raises with a twist
Purpose: Back raises are great exercises to work the lower back support muscles, which help improve posture and air position strength. The twist adds an additional challenge for the obliques.
Focus: Abs, glutes, erector spinae, obliques

Level: Advanced
Exercise style: Pilates, yoga
Key exercises: High plank, mountain climbers, three legged dog, knee to elbow, leg lifts, leg lift sit-ups, hollow body rocks, c-curve sit-up with twist
Purpose:
0:31 Warmup and spinal rotation mobility
2:00 Rectus abdominus eccentric, concentric, a...

This situp variation starts in a hollow body position and comes up into a situp while the feet remain off the floor.