Routine 2 — Transferring to the gesture

Execution

1. Joint mobility of the whole body: neck, shoulders, scapulae, elbows, wrists, fingers, spine, hips, knees, ankles, toes. 10 repetitions per zone and movement.
2. Figure eights with the knee in front of the body at hip height, drawing the shape of an infinity sign. 8 times in each direction.
3. In external rotation with heels together, knee flexion to the limit just before the heels lift. Hold for 8 seconds; halfway through the count, pronounce the flexion without lifting the heels. 10 repetitions.
4. In goddess pose, side-to-side weight shifts — 12 times in total (6 per side).
5. Return to center and perform slight torso rotations, starting the movement from the shoulder and pronouncing the hip opening at the same time. 6 rotations per side.

What you should feel

The body is perceived as progressively available: the joints gain range, the breathing settles into rhythm and proprioception wakes up. The knee figure eights generate a clear activation of the psoas and the gluteus medius; the external-rotation holds remind the body of the geometry of the stance before demanding it under load.

Breathing

Conscious and steady breathing; exhale in the moments of greatest opening and in the holds.

Common mistakes

• Executing the mobility mechanically, without proprioception.
• Losing the pelvic neutrality in the goddess-pose weight shifts.
• Lifting the heels as the knee flexion is pronounced.

Corrections from Carolina Miranda

• In goddess pose, in the rotation of the torso, pronounce the opening of the hip at the same time.

Execution

1. Seated with dumbbell in hands, legs and torso lifted in V position. Torso rotation with homolateral leg lift. 16 repetitions.
2. Standing with dumbbell or weight in hands. Lateral jump with rotation outward and inward across the work area, lateral jump back and repetition of the twist outward and inward. 16 repetitions.
3. Face down, with hands and feet on the floor. Displacement on 4 points of support with the legs in external rotation and elbow flexion to pronounce the external rotation. The leg must not touch the floor at any moment. Advance from end to end of the court and back, once.
4. Perform 2 sets.

What you should feel

In the V position the obliques and the transverse work continuously while the leg lifts; in the lateral jump the coordination between floor push and torso torsion appears; in the four points with external rotation a specific activation of the rotators is perceived while the abdomen holds the line of the body.

Breathing

Navel toward the spine, active pelvic floor, steady breathing. Exhale on each leg lift and on each jump.

Common mistakes

• Losing the V position when lifting the leg, letting the torso fall backward.
• Executing the jump without a real torso twist.
• Touching the floor with the leg during the four-point displacement.

Corrections from Carolina Miranda

• Navel toward the spine, active pelvic floor, steady breathing.

Execution

1. Seated in fourth svastika, back straight. Torso in slight rotation toward the front leg: 8 side bends and 10 seconds of held posture.
2. Torso in rotation toward the back leg: 8 side bends and 10 seconds of held posture.
3. Torso in rotation toward the back leg: lift of the back knee without the front leg lifting — 8 lifts and 10 seconds of held posture.
4. On 4 points of support (hands, knees, metatarsals) with a resistance band around the legs below the knees: lateral leg lift — 8 repetitions and 10 seconds held.
5. Support on the opposite forearm and lift the lateral leg — 8 repetitions and 10 seconds held. Repeat with the other leg.
6. Seated in fourth svastika, back straight: external rotation of the back leg up to its lift, take it to the front crossed in front of the opposite knee, shift the weight forward and try to rise off the floor, return the way you came.
7. In goddess pose with ankle weights, close the position to parallel by sliding the foot along the floor, return to goddess, two lateral steps bringing the ankles together. Repeat back the other way with the other leg.
8. Perform 2 sets.

What you should feel

The work is perceived as long and sustained, with clear activation of glutes, adductors and spinal erectors. The band-resisted lifts generate continuous resistance on the external rotators, and the transition from fourth svastika to lifting the weight combines strength and proprioception in a single sequence.

Breathing

Steady breathing; exhale on each lift and on each hold.

Common mistakes

• Losing the verticality of the back in fourth svastika.
• Lifting the front leg when lifting the back knee.
• Executing the lateral walk with ankle weights without holding the goddess pose.

Corrections from Carolina Miranda

• Straight back throughout all the variations of fourth svastika.

Execution

1. Standing near the goal post, advance toward it.
2. Just before reaching it, slide the leg farthest from the post slightly forward.
3. Open the body with the external rotation and flex the knees (thinking of goddess pose).
4. Grab the post to brake and hold the position with an upright back.
5. 10 repetitions per leg: on the first 5, use the post to brake and hold; on the last 5, use it only as a reference and let the glide flow.

What you should feel

The skater perceives the eagle stance taking on body with the weight of the skate, with the post acting as a psychological support more than a physical one in the last repetitions. External rotation is felt as active and the back keeps its verticality. In the final repetitions the sensation of the gesture being held without external help appears.

Breathing

Exhale on opening the body with the rotation and flexing the knees; keep steady breathing throughout the hold.

Common mistakes

• Depending on the post also on the final repetitions.
• Losing the verticality of the back on braking.
• Closing the external rotation the moment the post support is released.

Corrections from Carolina Miranda

• Hold the position with an upright back.
• Think of goddess pose when opening the body with the rotation.

Execution

1. At the end of training with skates (ideally at home on a surface that slides), place the knees on the sliders with forearms on the floor.
2. Over 10 seconds open into ranita position while activating the adductors.
3. At the end of those 10 seconds, activate glutes and abductors to keep opening for another 10 seconds. Repeat 3 times.
4. Seated on the sit bones, hands behind, feet apart, knees flexed: let the knees drop toward the center of the body and rest for 30 seconds.
5. Face down, hands reaching for the feet behind: pronounce the dorsal extension of the feet and stretch the psoas. 30 seconds.

What you should feel

Hip aperture is perceived by alternating activation of adductors and abductors, which produces a real, not forced, range. The seated rest releases the inner thigh, and the face-down stretch generates a long tension in the psoas from the groin to the anterior thigh.

Breathing

Deep and sensitive breathing; finish with 3 deep breaths on closing the session.

Common mistakes

• Seeking the opening only passively, without activating the antagonist musculature.
• Collapsing the abdominal girdle during the ranita.
• Executing the psoas stretch without pronouncing the dorsal extension of the feet.

Corrections from Carolina Miranda

• Remember the placement of your center (abdominal girdle).