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Single leg spiral back extensions: Advanced-Elite
Episode 1
Purpose: This exercise will help skaters to improve their back strength, helping them maintain a better spiral and camel position. Skaters can use anything that will elevate their foot if they don't have a plyo box/stool.
Focus: back strength, spiral, camel spin, glute stability, glute strength -
Advanced-Elite: Lat pull downs with resistance band exercise
Purpose: This exercise helps skaters build strength in their latissimus dorsi, or the lats. The lats are the largest muscle in the back, and aid in core stability and internal rotation of the shoulders. Often skaters who break at their core in their air position have underdeveloped lats.
Focus:...
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Elite: Tricep extension on bosu exercise
Purpose: This is a challenging version of tricep extensions while needing to use full core strength to stabilize on the bosu.
Focus: Stability, triceps, core strength
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Advanced: Side plank with band pull apart exercise demonstration
Purpose: This side plank variation also allows skaters to strengthen their upper body while working their core.
Focus: Obliques, rhomboids, rotator cuffs, rear deltoids, trapezius -
Advanced: Forward plank scapular retraction exercise demonstration
Purpose: Scapular retraction is a fundamental movement to executing explosive and controlled movements safely. Many skaters have scapular winging, where the shoulders wing out and affect posture. This exercise helps set the shoulder blades and pattern good upper body movement patterns and posture...
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Advanced: Single leg lat pull with lateral extension
Level: Advanced
Base exercise: Lat pull
Variations: Single leg, lateral extension
Muscle groups trained: Lats, deltoids, traps
Movement: Abduction, Vertical pull
Purpose: Strength building, stability
Range: Upper body Equipment: Weights