Elite - Total Body Strength

Goal: strength and plyometric exercises stabilize, strengthen and develop power in the trunk, arms and legs in a beneficial manner for figure skating.

Use an interval timer set to 30 seconds and 10 seconds. Complete each exercise for 30 seconds, and take a 10-second rest before the next exercise.

Instructions: Each group consists of three or four exercises. Complete each exercise in a group for the indicated time. If applicable, do both the left and right sides of the exercise before moving on to the next exercise. Recover 10 seconds between exercises in the same group. Repeat the same group a total of 4 times (4 sets of each exercise).

Recover for 2 minutes between groups. Repeat the same format for each group of exercises.

 ExerciseEquipmentDescriptionTBS Exercises
 Recommended → time: 30 sectransition: 10 secComplete each group 4 times
Group 1      
  LB LungeLadder2LungeJLadderno equipStart with 1 lunge and a double lunge jump; add a lunge and a lunge jump to each repetition
time:30 sectransition:10 sec
time: sectransition: sec
  LB JumpSquatPrison3Burpee1no equipCycle between 3 prison squat jumps and 1 burpee/push up
time:30 sectransition:10 sec
time: sectransition: sec
  LB BoxStepUpJumpStepBackLungebox, dumb bellStart facing a low box and step up/jump on the right foot, land with the left foot on the box and step back with the left foot into a lunge. Step up with the left foot and continue
time:30 sectransition:10 sec
time: sectransition: sec
  LB Agility1Linetape on floorJump side to side, front to back or zig zag over 1 line on 2 feet or 1 foot
time:30 sectransition:10 sec
time: sectransition: sec
Group 2      
  UB PushUpPouncingTigerno equipCrouch on feet, pounce forward to low plank with arms bent, push up to plank, then return to crouch.
time:30 sectransition:10 sec
time: sectransition: sec
  UB PullUpChinUppull up barPlace band around foot and hold bar: 1) Chin up - palms in; 2) Pull up - palms away
time:30 sectransition:10 sec
time: sectransition: sec
  UB PushPull2Bandsbands1) Stand between 2 bands anchored wide apart, chest press and row at same time; 2) Add hop and 180˚ turn on each repetition
time:30 sectransition:10 sec
time: sectransition: sec
  UB OverHeadPressdumbbells or bands1) Press dumbbells over head; 2) Stand on band and press band over head; 3) Hold low anchored bands and lean forward until spine is parallel to bands the press hands over head
time:30 sectransition:10 sec
time: sectransition: sec
Group 3      
  CS HipHikeProgressionfloor, stability ball1) 1 leg hip hike holding 1 knee; 2) Stability ball - both feet on ball; 3) 1 foot on ball
time:30 sectransition:10 sec
time: sectransition: sec
  CS IsoTossMB60medicine ballToes at wall, lean back with trunk straight, toss MB
time:30 sectransition:10 sec
time: sectransition: sec
  CS PlankMtnClimbHandsFeetSBstability ball1) Forearms on ball; 2) Hands on ball; 3) Feet on ball slow to fast
time:30 sectransition:10 sec
time: sectransition: sec
  CS ProneBridgeRotateSideBridgeno equipRotate prone to side bridge, hold face down position for 3 seconds
time:30 sectransition:10 sec
time: sectransition: sec

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