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STAR Exercise Plan
These exercise guidelines are for members of the West Toronto Skating Club only, When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge West Toronto Skating Club from any and all claims or causes of action, known or unknown.
Warm up ( 15 minutes )
10 x Jumping Jacks
10 x Push Ups
10 x Sit Ups
Ladder Drills
Rotation Exercises
Off- Ice Jumps ( All Jumps x 10. )
Bunny Hop
1W - Waltz Jump
1T - Toe Loop Jump
1Lo - Loop Jump
1F - Flip Jump
1Lz - Lutz Jump
1A - Single Axel Jump
Figure Skating Positions ( Hold 30 Seconds )
Sit Spin
Camel Spin
Landing Position
Biellmann Position
Y-Stand
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Off-Ice Exercises ( All Exercises x 1 ) Plank - 30 Seconds 2 foot, wide Squat x 10 Hip Raises x 10 Split Squat w/Twist x 10 Calf Raises x 10 Ballet Lifts - Upper & Lower x 10 Core Twists - Upper Body x 10 Core Twist - Lower Body x 10
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Off-Ice Exercises ( All Exercises x 1 ) Plank - 30 Seconds 2 foot, wide Squat x 10 Hip Raises x 10 Split Squat w/Twist x 10 Calf Raises x 10 Ballet Lifts - Upper & Lower x 10 Core Twists - Upper Body x 10 Core Twist - Lower Body x 10
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Off-Ice Exercises ( All Exercises x 1 )
Camel Kicks and Hold 60 Seconds x 10 Camel + Sit Combination x 10 Side Jumps x 10 Side Jumps with Hop and Twist x 10
Leg Raise with Pulse x 2 x 40 Hip Raises, 1 Leg x 15 Knee Hugs x 20
Split Squat w/ Twist w/ arms up x 10 Alternating Superman x 10 Ballet Lifts - Upper and Lower x 10 Scissor x 20 Each |
Stretching ( 20-30 Minutes )
Stretching Guide:
Complete at the end of every session.
Hold each stretch for at least 30 seconds.
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Links:
The following links are being provided as a convenience and for informational purposes only; they do not constitute an endorsement by West Toronto Skating Club of any of the products, services or opinions of the corporation or organization or individual. The West Toronto Skating Club bears no responsibility for the accuracy, legality or content of the external site or for that of subsequent links. Contact the external site(s) for answers to questions regarding its content.
https://watch.
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