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205
Workout

Strong hands

~49 min.
~588 kcal
Male
⁉️ Comments

"Strong hands": This workout focuses on developing arm strength and endurance, allowing hockey players to confidently control the stick and make strong, accurate shots. Working the arm muscles is just as important as working the lower body.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Dolphin
1
Level: 1
8
Posterior deltoid stretch
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Y Stretch
1
Level: 1
8 sec.
Main exercises
Medium pull - slide Y
9
Level: 2
R1
6
Medium pull - slide Y
9
Level: 2
R2
6
Medium pull - slide Y
9
Level: 2
R3
6
Medium pull - slide Y
9
Level: 2
R4
6
Narrow press
5
Level: 2
R1
10
Narrow press
5
Level: 2
R2
10
Narrow press
5
Level: 2
R3
10
Narrow press
5
Level: 2
R4
10
Squat - T abduction
8
Level: 3
R1
12
Squat - T abduction
8
Level: 3
R2
12
Squat - T abduction
8
Level: 3
R3
12
Squat - T abduction
8
Level: 3
R4
12
High pull
6
Level: 3
R1
12
High pull
6
Level: 3
R2
12
High pull
6
Level: 3
R3
12
High pull
6
Level: 3
R4
12
Spider-Man (single leg )
7
Level: 2
R1
8
Spider-Man (single leg )
7
Level: 2
R2
8
Spider-Man (single leg )
7
Level: 2
R3
8
Spider-Man (single leg )
7
Level: 2
R4
8
Hinge plank single arm
8
Level: 3
R1
8
Hinge plank single arm
8
Level: 3
R2
8
Hinge plank single arm
8
Level: 3
R3
8
Hinge plank single arm
8
Level: 3
R4
8
High pull - slide Y
7
Level: 1
R1
6
High pull - slide Y
7
Level: 1
R2
6
High pull - slide Y
7
Level: 1
R3
6
High pull - slide Y
7
Level: 1
R4
6
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.

Comments

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