Sign In
Menu
Workouts / For hockey players
132
Workout

The Vortex

~54 min.
~648 kcal
Male
⁉️ Comments

"The Vortex" A selection of various exercises aimed at strengthening the main muscle groups. Helps you achieve maximum physical fitness and improve your athletic performance

Warm up
Forward lunge
1
Level: 1
15 sec.
Neck extension
1
Level: 1
6
Forward fold
1
Level: 1
10 sec.
Lunges L
1
Level: 1
6
Hero pose
1
Level: 1
15 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Main exercises
Round 1
Forearm extension in palm rest
8
Level: 3
8
Squat - T abduction
5
Level: 1
12
Reverse plank leg abduction (alternating)
8
Level: 2
10
I-Y-T slide
8
Level: 1
6
Tilted march
6
Level: 2
12
Pistol (with leg alteration)
8
Level: 4
10
Horizontal forearm flexion
8
Level: 3
12
Plank
7
Level: 5
40 sec.
Lunge with rotation
5
Level: 1
5
Round 2
Forearm extension in palm rest
8
Level: 3
8
Squat - T abduction
5
Level: 1
12
Reverse plank leg abduction (alternating)
8
Level: 2
10
I-Y-T slide
8
Level: 1
6
Tilted march
6
Level: 2
12
Pistol (with leg alteration)
8
Level: 4
10
Horizontal forearm flexion
8
Level: 3
12
Plank
7
Level: 5
40 sec.
Lunge with rotation
5
Level: 1
5
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

Comments

Start training