Flexibility Plan

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4-DAY FULL BODY STRETCHING PLAN
FREE TRIAL

No need to register anywhere—all you need for practice is right here! Start with Day 1 and progress step-by-step to Day 4. Hurry, your trial access is limited!

Created by a world-class coach

Coach Emilia

Emilia, teacher of classical choreography. Emilia has a dancing experience in Jonh Cranko School, Stuttgart, Germany. She is the winner of ‘Tanzolymp’, Berlin.
Book

You will need: some space, two yoga blocks, a mat and Internet connection.

Welcome aboard!

We are thrilled to have you join our monthly stretching plan, meticulously crafted by VSA's Champion Coach. Get ready for a transformative experience as we guide you through personalized routines and techniques designed to elevate your skating abilities.

This training plan includes sets of exercises. It means you'll be doing a specific number of repetitions of each exercise, followed by a short rest. Then, you'll repeat the set again for the total number of sets indicated.

Let's Get Started!

Day 1

Today is your first day, and we're excited to see what you can do. We believe in you and know you'll achieve amazing things. Let's make this a great start to your figure skating journey!

Warm Up

Prepares your body

It gradually increases your heart rate and blood flow, preparing your muscles for physical activity.

Reduces injury risk

It loosens your muscles and joints, reducing the risk of strains and pulls.

1) Lotus pose, right hand on left knee. Looking back (30 sec)

2) Lotus pose. Right hand on the left knee, left hand stretches to the right. Alternate looking up and down( 30 sec)

3) Cross your arms. Raise and lower( 30 sec)

The same left leg

4) Hands locked on the left side. Head turned to the left , gaze straight ahead( 30 sec) Each side

5) Tilt the whole body to the left (on the floor) Each side (30 sec)

Cool Down

Reduces muscle soreness

It gradually decreases your heart rate and helps remove waste products from your muscles, reducing post-workout soreness.

Prevents dizziness and fainting

It helps regulate blood flow and prevents sudden drops in blood pressure.

Aids recovery

It allows your body to gradually return to its resting state, promoting faster recovery and reducing fatigue.

Great job!
Here are 3 more days of training. Just click the 'Day 2' button to continue.

Remember, this is just a trial program! You can access a full training.

POV: Your flexibility improves with each foam rolling class, and you can finally touch your toes!
POV: You walk into class feeling stiff and leave feeling light as a feather.

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info@vsaworld.com

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