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
Up Next in Functional & skater specific core
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Advanced: Forward plank jack & hip tw...
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 -
Advanced: back raises with a twist ex...
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 -
Advanced: Off-ice deep core tone and ...
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...
