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skating_pt

rhythm training pt before routine​

  • high knee sprint, stop with opposite leg of cmd x 2
  • jogging tap, jump squat or lie down, do opposite, lie down no reaction x 2
  • squat jump to max height (100)
  • small frog jump (front, left, right, back) x 2
  • big frog jump x 2
  • single leg jump (front, left, right, back) x 2
  • lunge tip toe (30 each side)
  • pistol squat (15 each side)
  • squat with wall (10 mins)

dynamic stretching​

  • scoop both hands with alternating heel toe
  • twist and hands up
  • chicken leg stretch
  • quad stretch
  • crab walk (both directions)
  • twist and crossover (both directions)

core pt​

  • 2 sets (second set dynamic movements,
  • bird dog
  • superman fly
  • straighten and crunch
  • glute bridge with lift
  • plank (4 mins)
  • side planks (1 min each side)
  • superman (4 mins)
  • crunch hold (4 mins)
  • glute bridge (4 mins)
  • russian twist (100 times, left right considered 2)

leg pt​

  • 30 x 3 deep squat
  • (7) 15 / side x 3 pistol squat
  • 30 x 3 wide squat
  • 20 x 3 squat jump
  • 20 x 3 lunge jump
  • 10 / side x 3 single leg jump
  • 10 / side x 3 single heel raise
  • 2 min x 2 马步

references

  • akt skating camp