122
Workout

Round-robin hockey player training 3

~44 min.
~528 kcal
Warm Up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
15 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
Cossack squat
1
Level: 1
16
Side lunge leg in the hinge
9
Level: 4
R1
8
Side lunge leg in the hinge
9
Level: 4
R2
8
Cross-legged incline
1
Level: 1
30 sec.
Backward lunge with leg change
9
Level: 7
12
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Squat jump
9
Level: 2
12
Lower leg extension
1
Level: 1
30 sec.
pistol single arm
10
Level: 5
R1
8
pistol single arm
10
Level: 5
R2
8
Cossack squat
1
Level: 1
16
Side lunge leg in the hinge
9
Level: 4
R1
8
Side lunge leg in the hinge
9
Level: 4
R2
8
Cross-legged incline
1
Level: 1
30 sec.
Backward lunge with leg change
9
Level: 7
12
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Squat jump
9
Level: 2
12
Lower leg extension
1
Level: 1
30 sec.
pistol single arm
10
Level: 5
R1
8
pistol single arm
10
Level: 5
R2
8