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 General
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Advanced: hollow body situp demonstra...
This situp variation starts in a hollow body position and comes up into a situp while the feet remain off the floor.
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Elite: Side plank adductor air positi...
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... -
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...
