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Workout

Power to the lower part of the body

~26 min.
~312 kcal
Male
⁉️ Comments

"Power to the lower part of the body": This short workout focuses on strengthening and developing strength in the lower body, which is especially important for confidence and power on the ice. Exercises include squats, pistol squats and lunges to help strengthen the muscles of the legs and buttocks.

Warm up
Widmill
1
Level: 1
12 sec.
Hammock - Dolphin
1
Level: 1
6
Archerpose
1
Level: 1
6
Lower back stretch with rotation
1
Level: 1
17 sec.
Cossack squat
1
Level: 1
12
Main exercises
Pistol - SIde lunge - cross lunge single arm
7
Level: 1
R1
5
Pistol - SIde lunge - cross lunge single arm
7
Level: 1
R2
5
Pistol - SIde lunge - cross lunge single arm
7
Level: 1
R3
5
Pistol - Side lunge in balance
5
Level: 1
R1
7
Pistol - Side lunge in balance
5
Level: 1
R2
7
Pistol - Side lunge in balance
5
Level: 1
R3
7
Backward lunge
7
Level: 4
R1
14
Backward lunge
7
Level: 4
R2
14
Backward lunge
7
Level: 4
R3
14
Sprint start (alternating)
7
Level: 2
R1
12
Sprint start (alternating)
7
Level: 2
R2
12
Sprint start (alternating)
7
Level: 2
R3
12
High pull - Squat
5
Level: 2
R1
14
High pull - Squat
5
Level: 2
R2
14
High pull - Squat
5
Level: 2
R3
14
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

Comments

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