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217
Workout

Gate protection

~1 h. 6 min.
~792 kcal
Male
⁉️ Comments

"Gate protection" This workout contains exercises to improve the functioning of the upper shoulder girdle and leg muscles. The goalie needs to have a quick reaction to puck hits and protect the goal. Therefore, mobility and lightning-fast changes of positions require coordination in the body and strength of the main muscle groups.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Widmill
1
Level: 1
10 sec.
Sumo squat
1
Level: 1
10
Shoulder rotation
1
Level: 1
8 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Main exercises
Round 1
Y - Abduction
8
Level: 3
10
Y adduction
8
Level: 3
10
Squat jump (wide foot position)
9
Level: 2
15
Chain triceps extension (side)
5
Level: 2
8
Side lunge (alternating)
5
Level: 3
12
Burpee
9
Level: 3
8
Push-ups - Mountain climber
9
Level: 3
6
Round 2
Y - Abduction
8
Level: 3
10
Y adduction
8
Level: 3
10
Squat jump (wide foot position)
9
Level: 2
15
Chain triceps extension (side)
5
Level: 2
8
Side lunge (alternating)
5
Level: 3
12
Burpee
9
Level: 3
8
Push-ups - Mountain climber
9
Level: 3
6
Round 3
Y - Abduction
8
Level: 3
10
Y adduction
8
Level: 3
10
Squat jump (wide foot position)
9
Level: 2
15
Chain triceps extension (side)
5
Level: 2
8
Side lunge (alternating)
5
Level: 3
12
Burpee
9
Level: 3
8
Push-ups - Mountain climber
9
Level: 3
6
Round 4
Y - Abduction
8
Level: 3
10
Y adduction
8
Level: 3
10
Squat jump (wide foot position)
9
Level: 2
15
Chain triceps extension (side)
5
Level: 2
8
Side lunge (alternating)
5
Level: 3
12
Burpee
9
Level: 3
8
Push-ups - Mountain climber
9
Level: 3
6
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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