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137
Workout

Balance and durability on ice

~37 min.
~444 kcal
Male
⁉️ Comments

"Balance and durability on ice": Training aimed at improving the balance and stamina of hockey players on the ice. Includes exercises to develop balance and coordination, which helps improve skating control and response to changes in direction.

Warm up
Biceps stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Lunges L
1
Level: 1
6
Golf
1
Level: 1
6
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Main exercises
Side Crunch
9
Level: 4
R1
8
Side Crunch
9
Level: 4
R2
8
Side Crunch
9
Level: 4
R3
8
Balanced side lunge single arm
7
Level: 2
R1
12
Balanced side lunge single arm
7
Level: 2
R2
12
Balanced side lunge single arm
7
Level: 2
R3
12
Press - L Adduction
8
Level: 3
R1
6
Press - L Adduction
8
Level: 3
R2
6
Press - L Adduction
8
Level: 3
R3
6
Lunge with rotation
7
Level: 3
R1
5
Lunge with rotation
7
Level: 3
R2
5
Lunge with rotation
7
Level: 3
R3
5
Squats with external rotation
8
Level: 3
R1
12
Squats with external rotation
8
Level: 3
R2
12
Squats with external rotation
8
Level: 3
R3
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
Side lunge leg in the hinge
5
Level: 2
R3
12
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
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.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

Comments

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