Standing XBX: My Warmup with Skates On

I previously wrote about the XBX program that I do every day, and how I use it for off ice warmup.  It's a great warmup with standing and prone components. Unfortunately, there are times the exercise room is booked so I figured out how to do my  warmup standing on the mats outside the rink where there's no people. I did my best to match the XBX exercises, by changing the prone exercises to standing.

And I do it with skates on. No guards.

I'll list the exercises in order, there's a chart at the bottom of the page with the levels. I'm on level 18. I should be finished with this chart in a couple of weeks.

Exercise 1: Toe Touches--go down touch toes, come up a few inches, touch toes again, come up to standing. I start and end with my arms over my head.

Exercise 2: Knee Lifts. Alternate knees to chest.

Exercise 3: Side stretch: Stretch my hand to my knee, come up a couple of inches, go to the knee again, return to standing. Do the other side.

Exercise 4: Arm Circles. Circle my arms forward the required number of times, then backwards.

Exercise 5: Standing Ab Crunches. I've tried several variants. But none of them make me happy. This is the most challenging.

This is the easier one. In skates I prefer this one. I squeeze the hell out of my abs when I do this one.

Exercise 6: Back Stretch (Standing Locust). This feels great. Stretch, straighten, repeat.

Exercise 7: Side Leg raises. Lift leg to the side, return to floor. Repeat. I do one side at a time. The count in the chart is the total for both legs. So if it's 18 in the chart, I do 9 a side.

Exercise 8. Standing Pushups. This is good for building endurance. Although I don't feel very challenged.

There are stairs in the rink area, so I'm switching to incline pushups if my skates don't interfere.

Exercise 9: Leg Crosses to Hand. I can't find this pictured anywhere, so I have to build up the steps.

I stand with feet apart arms out.

I swing one leg across my body, and up, so that I can touch my hand to my skate. I do this with much more form than the woman in the picture below, and I keep my arms out shoulder height. All I have to do is slightly reach my hand forward and touch the skate as it comes up to shoulder height.

When I do this exercise, it scares people.

Exercise 10 is aerobic. I just get on the ice. 

Here's the chart I'm using. I think I'll continue to use these exercises for off ice warmup standing even though I'm progressing to Chart III in a few weeks. I may make some modifications, but this really gets the blood flowing and the muscles ready to skate.

Exercises 8A and 8B aren't relevant here.