Warm up / Preparation:
- Run or row 2 minutes… no skipping today… all warm ups to be done in weight room or west hallway (especially pds 4 and 5)
- 3 inchworm push ups
- A-skip and C-skip x 10 each
- leg swings x 10 each both legs
- shuffle jacks x 5 each direction
- Frankenstein steps x 5 each side
- posterior deltoid activation / face pulls with bands x 5-10 reps
- Any additional stretches, bands, rollers as necessary
Strength Component: Bench press
- warm up set of 10 at manageable resistance
- 3 x 6 @ ~80% 3RM
- After each set: 5 single arm DB rows (lawnmowers) each arm
Workout:
Complete 18 – 12 – 6 of the following:
- med ball slams (do NOT slam the rage balls)
- single arm DB thrusters (full front squat + single arm press, alternate arms)
- KB swings
15 seconds hollow rocks (in the middle of each round)
- push ups
- squats
- rage ball push press
Core strength:
- 60 second plank – 20 AbMat sit ups – 60 second plank
Notes:
Anything lower body contributes into hockey because hockey is a very lower body based sport. That being said, squats are great for it.
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