Thanks to an Instagram video that Kirk Myers, CEO and owner of NYC-based gym Dogpound, posted over the weekend, we have a glimpse of how Maia in particular is spending her time of late. The video shows the younger Shibutani, 24, demoing three challenging movements that offer a ton of benefits—whether you’re a pro figure skater or an average exerciser.

You can check out the video, via @kirkmyersfitness, here:

Here, we break down the moves, the benefits they provide and how that can translate to ice skating, and how to modify each exercise.

1. Slide Board Skater

What it is: A lateral (side-to-side) cardio and lower-body strengthening move done atop the slide board, a specialized piece of gym equipment good for gliding moves…

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