Purpose: This exercise is great for skaters to work on their hamstring strength and stability at different angles. This helps skaters with their overall balance and control on the ice.

Focus: Hamstring strength, injury prevention, balance, stability, spinal rotation

Purpose: This exercise uses a pressing force to work the glutes and hamstrings. Doing it single legged helps skaters work on unilateral strength to help balance out a weaker leg.

Focus: Hamstring strength, hamstring press, glute strength, unilateral strength

Purpose: This hamstring press is a more difficult version of a glute bridge that engages more of the hamstrings and needs more explosive power to lift all the way up

Focus: Single leg strength, hamstrings, glutes, core, explosive power

Purpose: This single leg Romanian deadlift challenges a skater's balance and stability while engaging their posterior lower body strength

Focus: Balance, stabiltiy, hip extension, hamstrings, glutes, erector spinae, core strength

Purpose: This exercise is a great muscle activation and can be used as a warm-up. The hamstrings are often under-used by figure skaters as they tend to be more quad dominant, which can cause issues. This exercise helps them feel how to contract the hamstrings.
Focus: Muscle activation, hamstring...