Dynamic Strength & Stretch

Dynamic Strength & Stretch

5 Seasons

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Dynamic Strength & Stretch
  • Advanced-Elite: Warrior one back bend stretch

    Episode 1

    Purpose: This pose, called warrior 1 in yoga, opens your chest, hip flexors, and the front of your body. It also strengthens your glutes, quads, hamstrings, core, and shoulders, so it is great for building strength and flexibilty at the same time. The back bend challenges your stability and build...

  • Beginner-Elite: Difference between flexibility and mobility tutorial

    Episode 2

    Purpose: This video explains the difference between flexibility and mobility and why it matters for skaters. Abby then demonstrates some exercises to help with flexibility and mobility for the Y-stand.

    Focus: Flexibility, mobility, range of motion, strength training, dynamic stretches, balance,...

  • Advanced-Elite: 90-90 lift external rotation engagement and stretch

    Episode 3

    Purpose: This variation of 90-90 has skaters engage their glutes and hip flexors to lift their hips off the ground. This is great for training glute engagement and hip flexor engagement and working on external hip rotation.

    Focus: External hip rotation, glute engagement, hip flexor engagement, a...

  • Beginner-Foundation: Downward facing dog pedal stretch

    Episode 4

    Purpose: Downward dog is a great pose to stretch out the calves and ankles, which can get quite tight after a skating session. Peddling the feet by lifting one and then the other is a good way to get a deeper stretch through each calf muscle.

    Focus: Calf stretch, hamstring stretch, whole body ...

  • Foundation: Warrior one stretch

    Episode 5

    Purpose: This pose, called warrior 1 in yoga, opens your chest, hip flexors, and the front of your body. It also strengthens your glutes, quads, hamstrings, core, and shoulders, so it is great for building strength and flexibility at the same time.

    Focus: warrior 1, yoga, hip flexors, chest ope...

  • Advanced-Elite: Cossack squat forward and lateral fold stretch

    Episode 6

    Purpose: Cossack squats are great exercises for building hip mobility, ankle mobility, and glute, quad, and hamstring strength. This pose is great for skaters who are struggling with the hip mobility needed for single leg squats

    Focus: Hip mobility, ankle mobility, adductor stretch, external rot...

  • Beginner-Foundation: Off-ice supported foldover spiral pulses stretch

    Episode 7

    Purpose: This exercise is a great way to build strength and flexibilty in the hamstring muscle, and is a good dynamic stretch for warming up before a static hamstring stretch.

    Focus: Dynamic flexibility, warm-up, hamstring flexibility, glute strength, spirals

  • Beginner-Foundation: Off-ice supported cursty lunge pulses to Y kick stretch

    Episode 8

    Purpose: Engage your quads and glutes in this curtsy lunge before kicking to the side in a Y position. This exercise helps build dynamic flexibility for the Y-stand

    Focus: Dynamic flexibility, lower body strength, glute strength, quad strength, balance, mobility, y-stand, hamstring flexibility

  • Advanced: 90-90 external hip lift and pulse exercise

    Episode 9

    Purpose: 90-90 is a foundational exercise for hip strength and mobility. This version strengthens the back leg which is in external rotation, while leaning forward and getting a stretch through the front hip flexor in internal rotation.

    Focus: Hip strength, hip stability, hip flexors, external r...

  • Advanced: Off-ice banded clamshells and pulses stretch

    Episode 10

    Purpose: Clamshells are a great way to build strength and mobility in the hip flexors, which can be a limiting factor for many skaters in their splits, especially middle splits.

    Focus: Dynamic flexibility, hip flexor strength, glute strength, turnout, spread eagle, layback, middle splits, hip m...

  • Beginner-Foundation: Off-ice supported lunge pulses stretch

    Episode 11

    Purpose: Lunge pulses are a great way to build mobility, strength, and flexibility in your lower body. This exercise can be used to warm-up for either static stretches or even as part of a warm-up before training or a workout.

    Focus: Dynamic flexibility, warm-up, hip flexor stretch, quad streng...

  • Advanced: Off-ice externally rotated forward leg extension pulses exercise

    Episode 12

    Purpose: This forward leg extension variation includes external rotation to move deeper into the hip flexors and a skaters range of motion in their hips
    Focus: Warm-up, external rotation, quads, hip flexors, glutes, mobility.

  • Foundation: Standing attitude position pose and pulses exercise

    Episode 13

    Purpose: This attitude position pulse helps build strength and flexibility in the hip flexors and is useful for the axel, layback, and attitude position.

    Focus: External hip rotation, hip flexor strength, proper shape

  • Beginner-Foundation: Off-ice supported cursty lunge pulses stretch

    Episode 14

    Purpose: Warm-up your lower body before stretching or a training session with a curtsy lunge.

    Focus: Dynamic flexibility, quad strength, hamstring strength, balance, stability, hip stability

  • Foundation-Advanced: Upward-facing dog stretch

    Episode 15

    Purpose: The upward-facing dog is a great back stretch that opens up the chest and collarbones, lengthens the spine, stretches your wrists, and strengthens your back muscles.

    Focus: Back stretch, back strength, wrist stretch, chest opener, spinal elongation.

  • Foundation-Advanced: Back flexibility dynamic and static stretch class

    Episode 16

    Overview:

    0:00 Intro to back stretching
    0:14 Warm-up: pose 1
    3:34 Pose 2
    4:48 Pose 3
    5:34 Dynamic: Advanced version of pose 3
    6:30 Recovery: pose 4
    7:10 Pose 5
    9:10 Pose 6
    10:10: Recovery: pose 7
    10:24 Advanced variation of pose 6
    11:45: Recovery: pose 4
    12:34 Advanced variation of pose 6
    13:30...

  • Advanced-Elite: Forwards, backwards, and lateral rocking bow position stretch

    Episode 17

    Purpose: This exercise helps skaters work on their back flexibility as well as strength by having them hold the stretch while maneuvering through different angles and positions.

    Focus: Back flexibility, shoulder mobility, upper body flexibility, Biellmann spin, layback spin, back strength, inju...