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209
Workout

The main trophy

~1 h. 9 min.
~828 kcal
Male
⁉️ Comments

"The main trophy" This workout is aimed at developing all muscle groups. Strong back and core muscles will allow you to better maintain coordination and balance, and exercises for the muscles of the thighs and lower legs will allow the hockey player to more effectively push off the ice, accelerate, make maneuvers and change direction.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
9
Latissimus stretch
1
Level: 1
17 sec.
Tilt
1
Level: 1
9
Hammock
1
Level: 1
9
Hero pose
1
Level: 1
17 sec.
Main exercises
Round 1
Push ups pike
10
Level: 3
7
High pull - slide T
10
Level: 2
7
Hip extension
6
Level: 2
12
Overhead Forearm extension (single arm)
5
Level: 1
9
Side plank standing
9
Level: 3
46 sec.
Swimmer start
10
Level: 3
12
Swimmer start (alternating)
8
Level: 2
12
Round 2
Push ups pike
10
Level: 3
7
High pull - slide T
10
Level: 2
7
Hip extension
6
Level: 2
12
Overhead Forearm extension (single arm)
5
Level: 1
9
Side plank standing
9
Level: 3
46 sec.
Swimmer start
10
Level: 3
12
Swimmer start (alternating)
8
Level: 2
12
Round 3
Push ups pike
10
Level: 3
7
High pull - slide T
10
Level: 2
7
Hip extension
6
Level: 2
12
Overhead Forearm extension (single arm)
5
Level: 1
9
Side plank standing
9
Level: 3
46 sec.
Swimmer start
10
Level: 3
12
Swimmer start (alternating)
8
Level: 2
12
Round 4
Push ups pike
10
Level: 3
7
High pull - slide T
10
Level: 2
7
Hip extension
6
Level: 2
12
Overhead Forearm extension (single arm)
5
Level: 1
9
Side plank standing
9
Level: 3
46 sec.
Swimmer start
10
Level: 3
12
Swimmer start (alternating)
8
Level: 2
12
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.

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