WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
WORKOUT
Complete 3-5 rounds of the circuit below. Hold each move for 30 seconds to 1 minute. Beginners may even need to start with 20 seconds. Rest no more than 30 seconds between exercises. Rest 1-2 minutes between rounds.
CIRCUIT:
30 sec-1 min
Skater Squat Hold
Skater Squat Hold with Side Touch
Skater Squat Hold with Back Touch
COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
NOTES:
All three moves are basically isometric holds because your weight should not shift from the squat position even as you perform the toe touches. Try not to rest very long between exercises. Just take enough time to shake out your legs. Rest between circuits so that you can stay just as low each round.
EXERCISE DESCRIPTIONS:
All of the Skater Squat Variations are shown below:
Skater Squat Hold – Place your feet no more than a couple of inches apart. Sink down as low as you can, sitting your butt back while keeping your chest up. This squat is very similar to the chair pose in yoga. Do not let your back round and try to sink as low as possible, getting as close to parallel as possible. Hold in that low skater squat.
Skater Squat Hold with Side Touch – Place your feet no more than a couple of inches apart. Sink down as low as you can, sitting your butt back while keeping your chest up. This squat is very similar to the chair pose in yoga. Do not let your back round and try to sink as low as possible, getting as close to parallel as possible. Once you sink down as low as possible with your chest up, you are then going to tap one toe at a time out to the side. You should stay low in the squat and not shift your weight. Keep your weight centered over the standing leg. Straighten the other leg out to tap the toe to the side. Do not let your weight shift as you touch. All your weight is in the standing leg. Alternate toe touches to each side until the time is up.
Skater Squat Hold with Back Touch – Place your feet no more than a couple of inches apart. Sink down as low as you can, sitting your butt back while keeping your chest up. This squat is very similar to the chair pose in yoga. Do not let your back round and try to sink as low as possible, getting as close to parallel as possible. Once you sink down as low as possible with your chest up, you are then going to tap one toe at a time backward. You should stay low in the squat and not shift your weight backwards as you lunge back. Keep your weight centered over the standing leg. Straighten the other leg back and just tap the toe. Do not let your weight shift into the foot touching back as you touch. All your weight is in the standing leg as if you are holding the isometric squat still. Do not come out of the squat as you touch back. Alternate toe touches back until the time is up.