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Noureen DeWulf’s Hockey-Inspired Workout

Target Trouble Zones Like a Pro

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Credit Olympic hockey player Ryan Miller for teaching wife Noureen DeWulf, who stars on Anger Management, the importance of building strength, stability, and flexibility, and improving posture for optimal athletic performance—and a bangin' body! Her low-impact routine here was adapted from his warm-up, and it pays extra attention to the areas most women want to work: core, legs, butt, and arms.

How it works: Complete each exercise back-to-back with little to no rest between. 

You will need: Foam roller, Swiss ball, 10-pound dumbbell, resistance band, gliders

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Foam Roller

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Sets: 2
Reps: 2

A. Lie facedown with inner right thigh on a foam roller. Shift as much weight onto the roller as you can tolerate. Try to relax inner thigh muscles as you roll between hip and knee, holding points of tension for 10 to 30 seconds. Repeat with left leg.

B. Lie with upper back on top of foam roller. Cross arms in front of chest and exhale deeply as you roll middle of back over the roller.

C. Lie on right side with right arm extended along the floor and roller directly under right armpit perpendicular to body. Bend left arm and lightly place left hand on the floor for support. Roll up and down from armpit to just above waist. Repeat on left side.

Core Pullover

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Sets: 2
Reps: 2

A. Lie faceup on a Swiss ball with the head and shoulders supported. Hold a 10-pound weight over chest with arms lightly bent. Contract glutes, and lift body into a bridge position, making a straight line from knees to head. 

B. Hold body stable as you slowly lower weight behind you, keeping elbows slightly bent. (Only lower the weight as far as your flexibility allows and try not to lower it below head.) Contract back muscles and pull the weight back to start.

Rotational Row

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Sets: 2
Reps: 10 per side

A. Tie a resistance band to a stable base. Stand with right side facing band, feet hip-width apart, knees slightly bent, holding band with left hand, abs drawn in.

B. Reach across body with left hand, turning hips and shoulders. Rotate left shoulder back and pull the end of the resistance band down to left hip (like a dumbbell row) as you straighten and push up and away with right leg.

Tip: This movement should look and feel like you’re trying to start a lawnmower.

Half-Kneeling Row

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Sets: 3
Reps: 10 on each side

Tie a resistance band in the middle to a stable base so both ends are free. Kneel on left knee. Grab both sides of the band with arms straight in front of you, palms facing down. Pull left elbow close to side of body, rotating palm upward. Release to start position, rotating palm back down. Complete the prescribed number of reps, then repeat with right arm.

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Lateral to Crossover Lunge

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Sets: 2
Reps: 6 per side

A. Place ball of right foot on a gliding disc (or a paper plate or hand towel) and stand with feet hip-width apart. Bend left knee, sitting back on heel as you slide right foot out to the side. 

B. Keeping left knee bent, torso upright, and abs in, slide right foot behind body, bringing right arm down to left thigh for support. Bring right foot back to start. Complete the prescribed number of reps, then repeat with left leg.