Purpose: This exercise helps skaters learn how to engage their deep core muscles and pelvic floor so that they are not compensating form or using their lower back.
Focus: Deep core strength, pelvic floor, back injury prevention, hip stability, external rotation
Up Next in General
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Advanced: Bird dog knee tap variation...
Purpose: This variation of bird dog is more advanced and helps skaters continue to build and improve cross-body awarenes and anti-extension
Focus: Core strength, core stability, back injury prevention, Injury prevention, bird dog variation, anti-extension, cross-body awareness
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Foundation-Advanced: Off-ice superman...
Purpose: This exercise helps skaters work on strengthening their core muscles in the front and back of the body, and is also a great exercise to promote back flexibility.
Focus: Back strength, back injury prevention, back flexibility, Biellmann spin, air position
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Advanced-Elite: Bird dog plank exercise
Purpose: This advanced version of a bird dog challenges a skaters' stability and ability to keep a neutral spine while moving in a cross body pattern.
Focus: Coordination, stability, back injury prevention, core strength, advanced progression
