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Figure Skating Off Ice Training

breakjei

Jun 11th 2017

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Figure Skating Off Ice Training

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2 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is customized to meet my specific off ice figure skater training.

3 days/ week with 1 day rest intervals

Day 1
Day 2
Day 3

Core strength 13 exercises, 1 hr 20 mins

	Warrior Pose	3x8 reps	rest: 60s
	Warrior 2 Pose	3x8 reps	rest: 60s
	Warrior 3 Pose	3x8 reps	rest: 60s
	Air Bike	3x12 reps	rest: 60s
	Crunch	3x12 reps	rest: 60s
	Leg Pull-In	3x12 reps	rest: 60s
	Alternating Heel Touch	3x12 reps	rest: 60s
	Sit-Up	3x12 reps	rest: 60s
	Scissor Kick	3x12 reps	rest: 60s
	Hundreds	3x12 reps	rest: 60s
	Jackknife Sit-Up	3x12 reps	rest: 60s
	Push-Up	3x12 reps	rest: 60s
	Plank	3x8 reps	rest: 60s

Overall Abs Routine 10 exercises, 1 hr 1 min

	Bodyweight Side Lunge	3x12 reps	rest: 60s
	Crunch	3x8 reps	rest: 60s
	Air Bike	3x8 reps	rest: 60s
	Leg Pull-In	3x8 reps	rest: 60s
	Leg Raise	3x8 reps	rest: 60s
	Alternating Heel Touch	3x8 reps	rest: 60s
	Oblique Crunch	3x8 reps	rest: 60s
	Weight Plate Rotation	3x12 reps	rest: 60s
	V-Up	3x12 reps	rest: 60s
	Plank	3x12 reps	rest: 60s

Upper and Lower Legs 7 exercises, 1 hr 40 mins

	Bodyweight Walking Lunge	3x8 reps	rest: 60s
	Depth Jump Leap	3x8 reps	rest: 60s
	Dumbbell Lunge	3x8 reps	rest: 60s
	Rocket Jump	3x8 reps	rest: 60s
	Single-Leg Calf Raise	3x8 reps	rest: 60s
	Box Jump with Single-Leg Stabilization	3x8 reps	rest: 60s
	Jump Rope	1x0 reps	rest: 60s

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