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205
Workout

Strong hands

~38 min.
~456 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
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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