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LEG PRESS - Machine

TARGET MUSCLES:

  • Quadriceps (front of thigh) Hamstrings (back of thigh) Gluteals (butt)

START POSITION:

  • Keep abdominals (stomach) contracted.
  • Keep back flat against the seat without arching.
  • Place the feet shoulder width apart on the foot plate.
  • Keep heels on the plate throughout exercise.
  • Push the foot plate up so that the legs are out straight in front of you.

PROCEDURE:

  • Slowly lower the foot plate so that the knees are at no more than a 90 degree angle.
  • Pause
  • Slowly push plate back until legs are again straight.
  • Don't over extend knees.
  • Pause briefly.
  • Repeat 15 times.

LEG EXTENSION - Machine

TARGET MUSCLES:

  • Quadricep (front of thighs)

START POSITION:

  • Keep abdominals (stomach) contracted.
  • Keep back flat against the seat without arching.
  • Position the seat back so that the knees are at or just slightly over the edge of the seat.
  • Grasp handles.

PROCEDURE:

  • Fully extend legs, squeeze quadriceps and hold briefly.
  • Slowly lower shin pad to start position.
  • Repeat 12-15 times.

BACK EXTENSION - Roman Bench

TARGET MUSCLES:

  • Erector Spinae (Lower Back)
  • Hamstring (Upper rear leg)
  • Gluteus Maximus (Butt)

START POSITION:

  • Lie on the bench in the prone position.
  • Start with head and back lowered and perpendicular to the floor.
  • Hands behind the head and elbows out.
  • Edge of bench should be just below illiac crest (groin on bench).

PROCEDURE:

  • Extend back and lift back to slightly above horizontal position, exhale.
  • Inhale and return to start position.
  • Repeat 12-15 times.

ABDOMINAL CRUNCH

TARGET MUSCLES:

  • Abdominals (stomach)

START POSITION:

  • Lie on your back and place legs slightly wider than shoulder width apart.
  • Place fingers behind ears with the elbows out.
  • Most of the abdominal exercises can also be performed with free weights using a weight plate or dumbbell on the chest for additional resistance.

PROCEDURE:

  • Maintain a constant chin angle and contract your stomach muscles only.
  • Your stomach will compress and your shoulders will rise up.
  • Hold the position momentarily and descend back down slowly.
  • Lower back and buttocks should remain flat on the floor at all times.
  • Repeat each 12-15 times.

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