AST At Home Workout Series – #1 Post Author:Erika Post published:March 18, 2020 Post Category:Fitness / Healthy Living / Off Ice Post Comments:0 Comments Click Here to Download PDF! View this post on Instagram Alright guys – since I wasn't able to skate today I filmed day 1 for you so you can get started right away! Be sure to stretch and warm up prior to doing this workout. Don't forget to download the PDF in my bio to track your workouts! . ***BW or DB Pause Squats with a 3 second pause – 3 sets of 8 reps – I like to take a somewhat wider stance, and point my toes out just a tiny bit. Be sure you don't let your knees cave in on the way up. Pause for 3 full seconds at the bottom of the rep. . ***Push Ups or Assisted Push Ups – 3 sets of as many reps as possible. – You can either do full push ups if you are able, half push ups from your knees or you can do a hands elevated push up by using the back of your couch or something stable. . ***BW Knee Banded Hip Thrust – 3 sets of 30 reps. – This one burns! If you don't have a band, no problem, these are just as great with bodyweight only. Make sure you keep your gaze forward, tuck your hips under at the top of the rep, push through your heels and aim to have a 90 degree angle with your shins. . ***DB Lateral Raise – 3 sets of 12 reps. – If you don't have dumbbells, you can use your skates. Slight bend at your elbows. . ***Band Seated Hip Abduction – 2 sets of 20 reps – Sit tall with a slight forward lean – you can use your couch or a chair. Press out on each rep and really push against the band. . Workout # 2 will be posted on Friday! DM me if you have any questions 💙 A post shared by #adultsskatetoo (@adultsskatetoo) on Mar 18, 2020 at 1:24pm PDT Share this:TwitterFacebookLike this:Like Loading... You Might Also Like How to cope with lockdown as a skater who just likes skating April 17, 2020 Everything’s Closed! How I’m Staying Busy During Social Distancing April 7, 2020 Do Your Off-Ice June 23, 2019 Leave a Reply Cancel reply This site uses Akismet to reduce spam. Learn how your comment data is processed.