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Stryd.os PowerSkater Workouts

General Introduction To PowerSkater Workouts

Goal: Familiarize new skaters with the PowerSkater movement and build a foundation for future workouts.

Duration: Approximately 20 minutes

Level of Intensity: Beginner

Cord Recommendation: Yellow

Warm-Up:

  • 5 minutes of light jogging or brisk walking to warm up your muscles and get your heart rate up.

Main Workout: This workout consists of short intervals of PowerSkaters with generous rest periods.

Interval 1: PowerSkater

  • Perform basic count STRYD on the PowerSkaters for 20 seconds. (1 Second Extension | 1 Second Hold | 1 Second Recovery)
  • Focus on maintaining a 'stacked-stance' over the apex.
  • Use your arms to mimic skating motion.
  • Stay mindful of locating your strongest skating muscle (core, quads, glutes, & on the extension hamstring/calf).

Recovery 1: Active Rest

  • 20 seconds of slow walking or standing in place.
  • Catch your breath and prepare for the next interval.

Interval 2: PowerSkater

  • Perform basic count STRYD on the PowerSkaters for 20 seconds. (1 Second Extension | 1 Second Hold | 1 Second Recovery)
  • Try to maintain the same focus on each interval. 

Recovery 2: Active Rest

  • 20 seconds of slow walking or standing in place.

Interval 3: PowerSkater

  • Perform basic count STRYD on the PowerSkaters for 20 seconds. (1 Second Extension | 1 Second Hold | 1 Second Recovery)

Recovery 3: Active Rest

  • 20 seconds of slow walking or standing in place.

Interval 4: PowerSkater

  • Perform basic count STRYD on the PowerSkaters for 20 seconds. (1 Second Extension | 1 Second Hold | 1 Second Recovery)

Recovery 4: Active Rest

  • 20 seconds of slow walking or standing in place.

Cool Down:

  • 5-10 minutes of gentle stretching for your legs, hips, and lower back.
  • Focus on deep breaths to help your heart rate return to normal.
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Single Leg Scooter Pushes

Goal : Isolate one leg at a time to focus maintaining proper technique.

Duration : Approximately 20 minutes

Level of Intensity : Beginner

Cord Recommendation : Yellow or Red

Warm-Up :

  • 5 minutes of light jogging or brisk walking to warm up your muscles and get your heart rate up.

Main Workout : This workout consists of short intervals while pushing each stride one side at a time. 

Interval 1 : PowerSkater (Right Leg ONLY)

  • Perform basic count STRYD on the PowerSkaters for 5 stride reps (1 Second Extension | 1 Second Hold | 1 Second Recovery)
  • Focus on maintaining a 'stacked-stance' over the apex.
  • Use your arms to mimic skating motion - right arm should be driving forward, left elbow back.
  • Stay mindful of locating your strongest skating muscle (core, quads, glutes, & on the extension hamstring/calf).

Recovery 1 : Active Rest

  • 20 seconds of slow walking or standing in place.
  • Catch your breath and prepare for the next interval.

Interval 2 : PowerSkater (Left Leg ONLY)

  • Perform basic count STRYD on the PowerSkaters for 5 stride reps (1 Second Extension | 1 Second Hold | 1 Second Recovery)
  • Focus on maintaining a 'stacked-stance' over the apex.
  • Use your arms to mimic skating motion -  left arm should be driving forward, right elbow back.
  • Stay mindful of locating your strongest skating muscle (core, quads, glutes, & on the extension hamstring/calf).

Recovery 2 : Active Rest

  • 20 seconds of slow walking or standing in place.

Interval 3 : PowerSkater (Right Leg ONLY)

  • Perform basic count STRYD on the PowerSkaters for 10 stride reps (1 Second Extension | 1 Second Hold | 1 Second Recovery)
  • Focus on maintaining a 'stacked-stance' over the apex.
  • Use your arms to mimic skating motion - right arm should be driving forward, left elbow back.
  • Stay mindful of locating your strongest skating muscle (core, quads, glutes, & on the extension hamstring/calf).

Recovery 3 : Active Rest

  • 20 seconds of slow walking or standing in place.

Interval 4 : PowerSkater (Left Leg ONLY)

  • Perform basic count STRYD on the PowerSkaters for 10 stride reps (1 Second Extension | 1 Second Hold | 1 Second Recovery)
  • Focus on maintaining a 'stacked-stance' over the apex.
  • Use your arms to mimic skating motion -  left arm should be driving forward, right elbow back.
  • Stay mindful of locating your strongest skating muscle (core, quads, glutes, & on the extension hamstring/calf).

Recovery 4 : Active Rest

  • 20 seconds of slow walking or standing in place.

Interval 5 : PowerSkater (Right Leg ONLY)

  • Perform basic count STRYD on the PowerSkaters for 15 stride reps (1 Second Extension | 1 Second Hold | 1 Second Recovery)
  • Focus on maintaining a 'stacked-stance' over the apex.
  • Use your arms to mimic skating motion - right arm should be driving forward, left elbow back.
  • Stay mindful of locating your strongest skating muscle (core, quads, glutes, & on the extension hamstring/calf).

Recovery 5 : Active Rest

  • 20 seconds of slow walking or standing in place.

Interval 6 : PowerSkater (Left Leg ONLY)

  • Perform basic count STRYD on the PowerSkaters for 15 stride reps (1 Second Extension | 1 Second Hold | 1 Second Recovery)
  • Focus on maintaining a 'stacked-stance' over the apex.
  • Use your arms to mimic skating motion -  left arm should be driving forward, right elbow back.
  • Stay mindful of locating your strongest skating muscle (core, quads, glutes, & on the extension hamstring/calf).
  • Recovery 6 : Active Rest
  • 20 seconds of slow walking or standing in place.

Cool Down:

  • 5-10 minutes of gentle stretching for your legs, hips, and lower back.
  • Focus on deep breaths to help your heart rate return to normal.
JOIN THE STRYD.OS POWERSKATER MOVEMENT HERE! USE CODE KATY23 AT CHECKOUT!