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141
Workout

Forward

~51 min.
~612 kcal
Male
⁉️ Comments

"Forward": This is a general workout that includes various types of exercises to develop the strength, speed, coordination and endurance needed to play effectively in attack. Hockey is a very physically demanding sport, requiring intense physical activity throughout the match. Good stamina allows players to maintain a high pace of play and complete their tasks efficiently.

Warm up
Lunges L
1
Level: 1
6
Widmill
1
Level: 1
10 sec.
Tilt
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Lower leg extension
1
Level: 1
14 sec.
Posterior deltoid stretch
1
Level: 1
15 sec.
Main exercises
Round 1
Plank with rotation
7
Level: 3
40 sec.
Squats (single arm)
4
Level: 1
12
Pistol - cross lunge single arm
6
Level: 1
6
Pistol single arm
6
Level: 1
10
Rotation with load
8
Level: 3
10
Pistol - Side lunge - cross lunge
7
Level: 2
4
Front squats
7
Level: 2
15
Round 2
Plank with rotation
7
Level: 3
40 sec.
Squats (single arm)
4
Level: 1
12
Pistol - cross lunge single arm
6
Level: 1
6
Pistol single arm
6
Level: 1
10
Rotation with load
8
Level: 3
10
Pistol - Side lunge - cross lunge
7
Level: 2
4
Front squats
7
Level: 2
15
Round 3
Plank with rotation
7
Level: 3
40 sec.
Squats (single arm)
4
Level: 1
12
Pistol - cross lunge single arm
6
Level: 1
6
Pistol single arm
6
Level: 1
10
Rotation with load
8
Level: 3
10
Pistol - Side lunge - cross lunge
7
Level: 2
4
Front squats
7
Level: 2
15
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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