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183
Workout

Balance development

~40 min.
~480 kcal
Male
⁉️ Comments

"Balance development": This workout focuses on improving players' balance and stability on the ice. Exercises help strengthen your abdominal and leg muscles, which improves body control during movement and reduces the risk of injury.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Neck extension
1
Level: 1
6
Widmill
1
Level: 1
10 sec.
Main exercises
Forearm extension (single arm)
7
Level: 3
R1
8
Forearm extension (single arm)
7
Level: 3
R2
8
Forearm extension (single arm)
7
Level: 3
R3
8
Forearm extension (single arm)
7
Level: 3
R4
8
Pull with single arm with rotation and squats
9
Level: 3
R1
10
Pull with single arm with rotation and squats
9
Level: 3
R2
10
Pull with single arm with rotation and squats
9
Level: 3
R3
10
Pull with single arm with rotation and squats
9
Level: 3
R4
10
Sprint start (alternating)
4
Level: 1
R1
10
Sprint start (alternating)
4
Level: 1
R2
10
Sprint start (alternating)
4
Level: 1
R3
10
Sprint start (alternating)
4
Level: 1
R4
10
A - Abduction
7
Level: 3
R1
10
A - Abduction
7
Level: 3
R2
10
A - Abduction
7
Level: 3
R3
10
A - Abduction
7
Level: 3
R4
10
Sprinter start
7
Level: 2
R1
10
Sprinter start
7
Level: 2
R2
10
Sprinter start
7
Level: 2
R3
10
Sprinter start
7
Level: 2
R4
10
Press
6
Level: 3
R1
12
Press
6
Level: 3
R2
12
Press
6
Level: 3
R3
12
Press
6
Level: 3
R4
12
Lunge with rotation
5
Level: 1
R1
5
Lunge with rotation
5
Level: 1
R2
5
Lunge with rotation
5
Level: 1
R3
5
Lunge with rotation
5
Level: 1
R4
5
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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