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 strength, ankle stretch, spinal elongation, recovery
Up Next in Lower body strength & stretch
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Advanced-Elite: Cossack squat forward...
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...
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Advanced: 90-90 external hip lift and...
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...
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Advanced: Off-ice externally rotated ...
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.
