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165
Workout

Strong torso

~41 min.
~492 kcal
Male
⁉️ Comments

"Strong torso”: Training aimed at strengthening the core of hockey players. Includes exercises to develop strength and stability in the back, abdominal muscles and buttocks, which helps improve core control and maintain stability during sharp turns.

Warm up
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
5
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Cossack squat
1
Level: 1
10
Main exercises
SIde plank with rotation
5
Level: 1
R1
40 sec.
SIde plank with rotation
5
Level: 1
R2
40 sec.
SIde plank with rotation
5
Level: 1
R3
40 sec.
SIde plank with rotation
5
Level: 1
R4
40 sec.
Press - T Adduction
5
Level: 2
R1
6
Press - T Adduction
5
Level: 2
R2
6
Press - T Adduction
5
Level: 2
R3
6
Press - T Adduction
5
Level: 2
R4
6
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Reverse plank leg abduction
5
Level: 2
R3
12
Reverse plank leg abduction
5
Level: 2
R4
12
Back extension
7
Level: 4
R1
10
Back extension
7
Level: 4
R2
10
Back extension
7
Level: 4
R3
10
Back extension
7
Level: 4
R4
10
Press - Y Adduction
4
Level: 1
R1
6
Press - Y Adduction
4
Level: 1
R2
6
Press - Y Adduction
4
Level: 1
R3
6
Press - Y Adduction
4
Level: 1
R4
6
Medium pull - slide Y
7
Level: 1
R1
6
Medium pull - slide Y
7
Level: 1
R2
6
Medium pull - slide Y
7
Level: 1
R3
6
Medium pull - slide Y
7
Level: 1
R4
6
Medium pull - slide T
7
Level: 1
R1
6
Medium pull - slide T
7
Level: 1
R2
6
Medium pull - slide T
7
Level: 1
R3
6
Medium pull - slide T
7
Level: 1
R4
6
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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