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89
Workout

Steel Press

~31 min.
~372 kcal
Male
⁉️ Comments

"Steel Press": This workout focuses on strengthening your core and abdominal muscles, which is important for stability and balance on the ice. The exercises include various variations of crunches and planks that help strengthen the abdominal muscles.

Warm up
Widmill
1
Level: 1
10 sec.
Massage
1
Level: 1
8
Lunges L
1
Level: 1
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Posterior deltoid stretch
1
Level: 1
15 sec.
Main exercises
I adduction
4
Level: 1
R1
10
I adduction
4
Level: 1
R2
10
I adduction
4
Level: 1
R3
10
Reverse plank leg abduction
6
Level: 3
R1
12
Reverse plank leg abduction
6
Level: 3
R2
12
Reverse plank leg abduction
6
Level: 3
R3
12
Side plank
3
Level: 2
R1
40 sec.
Side plank
3
Level: 2
R2
40 sec.
Side plank
3
Level: 2
R3
40 sec.
Press - L Adduction
4
Level: 1
R1
6
Press - L Adduction
4
Level: 1
R2
6
Press - L Adduction
4
Level: 1
R3
6
Pike
5
Level: 1
R1
12
Pike
5
Level: 1
R2
12
Pike
5
Level: 1
R3
12
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Rotation with load
6
Level: 2
R3
10
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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