HIPS & THIGHS WORKOUT 50 MINUTES INCREASE MUSCLE STRENGTH, TONE AND ENDURANCE IN THE HIPS, THIGHS AND BUTTOCKS LEADING TO LONGER MORE POWERFUL SKATING.
ROLLERBLADE HIPS & THIGHS WORKOUT 50 MINUTES SKILLS NEEDED BASIC SKATING POSITION, FORWARD STRIDE, HEEL BRAKE OR T-STOP, FORWARD TURN. BE READY TO WORK! THE HIPS & THIGHS WORKOUT INCLUDES ON SKATE AND OFF SKATE DRILLS AND EXERCISES THAT TARGET THE LOWER BODY INCREASING MUSCULAR STRENGTH AND ENDURANCE WHILE IMPROVING OVERALL SKATING ABILITY AND STRIDE EFFICIENCY. SKATE SMART KNOW YOUR SKILL LEVEL AND SKATING CONDITIONS. YOU ARE ALWAYS SAFER WEARING A HELMET AND FULL PROTECTIVE GEAR.
WHAT YOU NEED TO GET STARTED SKATES & GEAR SKATES, HELMET, PROTECTIVE GEAR, HEART RATE MONITOR OR OTHER FITNESS MEASURING DEVICE (OPTIONAL) LOCATION SMOOTH PAVEMENT WITH MODERATE INCLINES AND DECLINES WITH LITTLE OR NO TRAFFIC.
BASICS MEASURING MAXIMAL HEART RATE (MHR) 220 AGE=MHR TARGET HEART RATE THR TYPICALLY BETWEEN 50-85% OF MHR GUIDELINES TO MEASURING EXERCISE INTENSITY BEGINNER OR LOW FITNESS LEVEL 50-60% OF MHR INTERMEDIATE OR AVERAGE FITNESS LEVEL 60-70% MHR ADVANCED OR HIGH FITNESS LEVEL 70-85% MHR EXAMPLE: HEALTHY 30 YEAR OLD WITH AVERAGE FITNESS LEVEL DETERMINE MAXIMAL HEART RATE-220-30=190 DETERMINE TARGET HEART RATE FOR AVERAGE FITNESS LEVEL 60-70% 190 X.60=114 BEATS PER MINUTE (BPM) 190 X.70=133 BPM TARGET HEART RATE RANGE FOR EXERCISE 114 BPM-133BPM
RATE OF PERCEIVED EXERTION (RPE) THE RPE SCALE IS USED TO MEASURE THE INTENSITY OF YOUR EXERCISE. THE RPE SCALE RUNS FROM 0 10. THE NUMBERS BELOW RELATE TO PHRASES USED TO RATE HOW EASY OR DIFFICULT YOU FIND AN ACTIVITY. FOR EXAMPLE, 0 (NOTHING AT ALL) WOULD BE HOW YOU FEEL WHEN SITTING IN A CHAIR; 10 (VERY, VERY HEAVY) IS HOW YOU FEEL AT THE END OF AN EXERCISE STRESS TEST OR AFTER A VERY DIFFICULT ACTIVITY. 0 NOTHING AT ALL 0,5 JUST NOTICEABLE 1 VERY LIGHT 2 LIGHT 3 MODERATE 4 SOMEWHAT HEAVY 5 HEAVY 6 7 VERY HEAVY 8 9 10 VERY, VERY HEAVY
NARROW ATHLETIC V 30 SEC-1 MINUTE X 2 WALKING LUNGE 15 REPS EACH SIDE ALTERNATING PLANK WITH LEG RAISE 15 REPS EACH SIDE FITNESS STRIDE 3 MINUTES 1 LEGGED SQUAT PUSH WITH HOLD 20 REPS EACH SIDE X 2 ALTERNATING LOW C-PUSH 20 REPS EACH SIDE X 2 ALTERNATING 1 LEG SQUAT PUSH WITH HEEL TAP 15 REPS EACH SIDE X 2 CARDIO SPRINT PYRAMID 30 MINUTES QUAD STRETCH 30 SECONDS EACH SIDE FIGURE 4 STRETCH VARIATION 30 SECONDS EACH SIDE 1 FOOT POSE 30 SECONDS EACH SIDE
WARM UP & STRETCH
NARROW ATHLETIC V STRETCH/STRENGTHENS HIPS, QUADRICEPS, HAMSTRINGS, BUTTOCKS, CORE. 1. BEGIN WITH THE FEET IN A V POSITION. 2. LIFT THE HEELS, PRESSING THEM TOGETHER. 3. WITH THE HEELS TOGETHER AND THE BACK STRAIGHT, LOWER TO YOUR CHALLENGE POINT AND HOLD. 4. ZIP THE LEGS TOGETHER AND LOWER THE HEELS TO THE STARTING POSITION. 5. REPEAT. HOLD FOR 30 SECONDS-1 MINUTE X 2
WALKING LUNGES STRETCH/STRENGTHENS HIPS, QUADRICEPS, HAMSTRINGS AND BUTTOCKS. 1. BEGIN WITH THE FEET SHOULDER WIDTH APART AND THE HANDS ON THE HIPS. 2. WITH THE BODY REMAINING UPRIGHT THROUGHOUT, STEP FORWARD BENDING THE FRONT KNEE UNTIL THE BACK KNEE NEARLY TOUCHES THE GROUND. 3. PRESS THROUGH THE HEEL OF THE FRONT FOOT TO RAISE BACK UP. 4. CONTINUE BY STEPPING FORWARD WITH THE OPPOSITE LEG. 15 REPS EACH SIDE ALTERNATING
PLANK WITH LEG RAISE STRENGTHENS ABDOMINALS, ARMS, BACK & BUTTOCKS 1. BEGIN ON ABDOMEN, HANDS OR ELBOWS UNDER SHOULDERS AND THE TOES ROLLED UNDER. 2. ENGAGE THE ABDOMINALS AND THIGHS AND PUSH HEELS OUTWARD. 3. SLOWLY LIFT THE BODY KEEPING THE BACK STRAIGHT, HIPS PARALLEL TO THE GROUND AND HEAD IN LINE WITH YOUR SPINE COMING INTO THE PLANK POSITION. 4. SQUEEZE THE BUTTOCKS LIFTING ONE LEG AND HOLD FOR A FEW SECONDS. 5. REPEAT. 15 REPS EACH SIDE
SKILLS & DRILLS
FITNESS STRIDE INCREASES SPEED & SKATING EFFICIENCY. 1. BEGIN WITH FORWARD STRIDE. 2. DEEPEN KNEE BEND. 3. ON REGROUP OF SKATES BELOW THE BODY, PLACED SKATE BEYOND CENTER AXIS OF BODY ONTO OUTSIDE EDGE. 4. PULL FOOT ACROSS LONG AXIS OF THE BODY AND ROLL ONTO INSIDE EDGE (STROKE) 5. ARM OF STROKING LEG SWINGS UP AND FORWARD IN FRONT OF CHEST. 3 MINUTES
1 LEG SQUAT PUSH W/HOLD STRENGTHENS QUADRICEPS, HIPS, CORE; IMPROVES BALANCE. 1. BEGIN IN A LOW SQUAT WITH THE HANDS ON ONE KNEE. 2. STROKE WITH THE OPPOSITE LEG FOCUSING ON POWER. 3. EXTEND THE LEG TO FULL RANGE AND REGROUP SKATE UNDER BODY, PAUSING ON ONE SKATE BEFORE THE NEXT STRIDE. 4. REPEAT WITH OTHER LEG. 20 REPS EACH SIDE X 2
ALTERNATING LOW C PUSH IMPROVES, STRIDE LENGTH & EFFICIENCY STRENGTHENS, QUADRICEPS, HIPS, BUTTOCKS. 1. BEGIN IN A LOW SQUAT WITH THE HANDS ON ONE KNEE. 2. INITIATE A 1 FOOT SWIZZLE. 3. EXTEND THE LEG TO FULL RANGE KEEPING HEEL ON THE SKATING SURFACE AND REGROUP UNDER BODY. 4. REPEAT WITH OTHER LEG. 20 REPS ALTERNATING X2
ALTERNATING 1 LEG SQUAT PUSH W/ HEEL TAP IMPROVES BALANCE, STRIDE LENGTH & EFFICIENCY STRENGTHENS, QUADRICEPS, HIPS, CORE. 1. BEGIN IN A LOW SQUAT WITH THE HANDS ON ONE KNEE. 2. STROKE WITH THE OPPOSITE LEG FOCUSING ON POWER. 3. EXTEND THE LEG TO FULL RANGE AND HOLD. 4. KEEPING THE LEG EXTENDED, LIFT THE LEG AND TAP HEEL. 5. REGROUP SKATES UNDER THE BODY BEFORE THE NEXT STRIDE. 15 REPS EACH SIDE X 2
CARDIO SPRINT PYRAMID FULL BODY WORKOUT BUILDING SPEED, CARDIOVASCULAR AND MUSCULAR ENDURANCE 1. 5 MINUTE WARM UP. 2. 30 SECOND SPRINT (RPE 8-10) W/30 SEC ACTIVE RECOVERY (RPE 0-4). 3. 1 MINUTE SPRINT (RPE 8-10) W/ 1 MINUTE ACTIVE RECOVERY (RPE 0-4). 4. 2 MINUTE SPRINT (RPE 8-10) W/ 2 MINUTE ACTIVE RECOVERY (RPE 0-4). 5. 3 MINUTE SPRINT (RPE 8-10) 3 MINUTE ACTIVE RECOVERY (0-4). 6. 2 MINUTE SPRINT (RPE 8-10) W/ 2 MINUTE ACTIVE RECOVERY (RPE 0-4). 7. 1 MINUTE SPRINT (RPE 8-10) W/ 1 MINUTE ACTIVE RECOVERY (RPE 0-4). 8. 30 SECOND SPRINT (RPE 8-10) W/30 SEC ACTIVE RECOVERY (RPE 0-4). 9. 5 MINUTE COOL DOWN. 30 MINUTES
ROLLERBLADE BALANCE WORKOUT / 40 MINUTES COOL DOWN & STRETCH
QUADRICEP STRETCH STRETCHES QUADRICEPS, KNEES, ANKLES. 1. SHIFT WEIGHT TO ONE LEG AND GRAB THE OPPOSITE SHIN BEHIND THE BODY 2. PULL THE SHIN TOWARD THE BUTTOCKS WITH BENT KNEE SLIGHTLY BEHIND STANDING KNEE POINTING DOWNWARD. 3. REPEAT WITH BOTH LEGS. HOLD 30 SECONDS EACH SIDE
FIGURE 4 STRETCH VARIATION STRETCHES HIPS, BUTTOCKS, LOW BACK 1. BEND ONE KNEE AND PLACE THE ANKLE ON THE THIGH OF THE STANDING LEG. 2. BEND THE STANDING KNEE AND FOLD THE BODY FORWARD KEEPING THE SPIN STRAIGHT. 3. REACH FOR THE GROUND WITH BOTH HANDS. 4. REPEAT ON SECOND SIDE. HOLD 30 SECONDS EACH SIDE
1 FOOT POSE STRENGTHENS THE ANKLES, HIPS, THIGHS, BUTTOCKS; IMPROVES BALANCE. 1. BEGIN WITH THE FEET TOGETHER. 2. RAISE THE ARMS ALONG SIDE THE EARS AND CLASPS THE HANDS. 3. TAKE A LARGE STEP FORWARD SIMULTANEOUSLY LIFTING THE BACK LEG. 4. KEEP THE TRUNK, HEAD AND LEG IN A STRAIGHT LINE AND HOLD THE FINAL POSITION. 5. REPEAT ON THE SECOND SIDE. 30 SEC EACH SIDE X 2
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