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147
Workout

Agility and endurance

~1 h. 3 min.
~756 kcal
Male
⁉️ Comments

"Agility and endurance": Training designed to develop the agility and endurance of ice hockey players. Includes exercises to develop quick reactions, speed of movement and endurance during game situations.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Short extension
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Main exercises
Round 1
Medium pull (single arm - single leg )
5
Level: 1
8
SIde plank with rotation
5
Level: 1
40 sec.
Lunge with rotation
5
Level: 1
5
Push-ups - Mountain climber
6
Level: 1
6
Square on arms
5
Level: 2
10
Sprint start (alternating)
4
Level: 1
10
A - Abduction
7
Level: 3
10
Tilted march
4
Level: 1
12
Swimmer start (alternating)
7
Level: 2
10
Round 2
Medium pull (single arm - single leg )
5
Level: 1
8
SIde plank with rotation
5
Level: 1
40 sec.
Lunge with rotation
5
Level: 1
5
Push-ups - Mountain climber
6
Level: 1
6
Square on arms
5
Level: 2
10
Sprint start (alternating)
4
Level: 1
10
A - Abduction
7
Level: 3
10
Tilted march
4
Level: 1
12
Swimmer start (alternating)
7
Level: 2
10
Round 3
Medium pull (single arm - single leg )
5
Level: 1
8
SIde plank with rotation
5
Level: 1
40 sec.
Lunge with rotation
5
Level: 1
5
Push-ups - Mountain climber
6
Level: 1
6
Square on arms
5
Level: 2
10
Sprint start (alternating)
4
Level: 1
10
A - Abduction
7
Level: 3
10
Tilted march
4
Level: 1
12
Swimmer start (alternating)
7
Level: 2
10
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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