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...

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...

Purpose: This is an advanced reverse tabletop position variation that could be incorporated into a workout as a compound core exercise.

Focus: Spinal rotation, coordination, timing, stability, injury prevention, deep core muscles, back strength, shoulder strength, cross body rotation.

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

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...

Purpose: This exercise combines working on core strength and stability with an upper body strength building element.

Focus: Core strength, core stability, injury prevention, upper body strength, shoulder stability, lats, shoulder strength, biceps

Purpose: This video gives a sequence of 6 exercises that can be used for a full core workout.

3 sets
60 second work
20 second rest
Focus: Core strength, skater specific, glutes, obliques, abdominals

Purpose: This skater-specific side plank variation helps skaters work on maintaining good strength and stability in their core and shoulders while practicing air position snaps.

Focus: Skater specific, Core strength, obliques, shoulder stability, tight air position, hip mobility, hip abduction,...