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, and isometric exercises
5:25 Deep core and quad exercises, focus on neutral spine and deep pelvic floor engagement
8:06 Exercises focusing on oblique strengthening
11:15 Flexibility and mobility work
Focus: Abdominals, obliques, muscle toning, deep pelvic floor, deep core muscles, spinal mobility, breathwork,
Equipment: Yoga mat
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Advanced: Reverse table-top position ...
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Focus: Spinal rotation, coordination, timing, stability, injury prevention, deep core muscles, back strength, shoulder strength, cross body rotation.
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Advanced-Elite: Alternating sprinter ...
Purpose: This sit-up variation is a great way to increase the difficulty as well as have skaters work on coordination and powerful arm and knee drive.
Focus: Core strength, timing, coordination, speed, power
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Advanced-Elite: Reverse plank with ba...
Purpose: This variation of a reverse plank challenges skater's single leg stability while they have to engage their quads to lift their free leg. Skaters do this exercise without a band or with a stiffer band depending on their strength.
Focus: Core strength, back strength, glute strength, hams...
