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

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...

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

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

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...

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...

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...

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 ...

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...

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...

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.

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