Time: 77 mins - 5 mins warm-up treadmill, 53 minutes functional skating work, 19 mins stretching
Active calories: 696
Total calories: 826
Average Heart Rate: 146 BPM
Range: 50-178 BPM

Functional Skating Workout - Exercises I have learned in off-ice classes and exercises from trainers that have been particularly good for my skating.

Leg press machine
Normal stance - Top, Muddle Bottom 12 reps (75lbs) x 2
No rest
Close stance - Bottom, Middle, Top 12 reps (60lbs) x 1

Abductor/Adductor Machine
Abductor - wide leg (6 of 8 out from center) 12 reps (60lbs) x 3
Adductor- close (1 of 8) 100, 90, 80 (10 each), 90, 80, 70 (10 each) 80, 70, 60 (10 each)

Assisted pull up machine
Wt: 120 - 10 reps x 3

Back extensions 10lbs (10 reps) x 3
Side extensions 10lbs (10 reps each side) x 3 R&L

Spin Trainer
RH & LH backspin x 5 each
RH & LH forward spin x 5 each
2foot low hold squats x 3
1 foot low hold squats R&L x 3
Forward & bkwd sit spin x 5
Attitude position spin x 5
Layback spin x 3
Loop jump x 10

Landing position hops across studio R&L x 1

TRX
Spiral position R&L (40 counts) x 3

Step 360
Backwards jump set up with stationary hop - 10 each leg. Double hop on the 10th one.
Half turn jump, keeping free leg tucked. 8 each side

Off ice outside spread eagle R&L (10 count) x 3
Ina Bauer position R&L (10 count) x 3
Hydoblade position R & L x 3

Notes: A bit salty that there were way more people than normal in the gym when I got there. Plus a Dad and his 2 young college age daughters were taking up most of the studio. Luckily they finished by the time I was really needing to use it.