AAPeakPerformance
HockeyEnhance tendon, ligament, and soft tissue strength while improving movement efficiency and muscular endurance. Reduce injury risk by reinforcing proper mechanics, incorporating contralateral work, and utilizing long-duration isometrics to build stability. Establish a solid foundation for more intensive strength phases.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Rolling
1 x 5:00
A2
Lax Ball Feet
1 x 2:00
A3
RPR Diaphragm
1 x 20
A4
RPR Psoas
1 x 20
A5
RPR Glutes
1 x 20
A6
Hip CAR
1 x 4
B1
Side Plank (On Forearm)
1 x 30
B2
Plank on Hand
1 x 45
B3
Forearm Bridge
1 x 5
C1
Lunge to Press
2 x 12
C2
SL RDL to Low Row
2 x 12
C3
Pistol Squat to Press
2 x 12
D1
Swiss Ball Hamstring Curl
2 x 0:30
D2
Front Foot Elevated Split Squat ISO Body Weight
2 x 0:45
D3
Glute Lift ISO
2 x 0:20
E1
Goblet Squat w/ DB
1 x 20 @ 8
E2
Mini Band Clam Shell
1 x 20 @ 8
E3
SL Glute Bridge
1 x 20 @ 8
E4
Band Pull Through
1 x 20 @ 8
E5
Bench Reverse Hyper w/Band
1 x 20 @ 9
E6
Barbell Front Squat
1 x 20 @ 10
E7
Landmine SL RDL
1 x 20 @ 9
E8
2 DB Bench Step Up
1 x 20 @ 9
E9
Rack Pull Above Knees
1 x 20 @ 10
E10
Box SL Squat
1 x 20 @ 10
E11
DB RDL SL
1 x 20 @ 8
E12
Tib Wall Raise
1 x 20
E13
2 DB Calf Raise
1 x 20
E14
Rear Foot Elevated SS
1 x 20 @ 10
A1
Foam Rolling
1 x 5:00
A2
Lax Ball Feet
1 x 2:00
A3
RPR Diaphragm
1 x 20
A4
RPR Psoas
1 x 20
A5
RPR Glutes
1 x 20
A6
T Spine Rotation
1 x 8
B1
Lying ALT. Leg Raise
1 x 4
B2
ALT. Supermans
1 x 4
B3
Bird Dog.
1 x 4
B4
Deadbug
1 x 3
C1
Feet Elevated Pushup ISO
2 x 30
C2
Chin Up /ISO
2 x 30
C3
Prone Y on Bench
2 x 20
D1
Single Arm DB Bench Press Incline
1 x 20
D2
Bench 45 Degree Chest Supported Row
1 x 20
D3
Barbell Inverted Row
1 x 20
D4
Barbell Bench Press
1 x 20
D5
SA DB Row
1 x 20
D6
Bench Incline DB Press
1 x 20
D7
1/2 Kneeling DB Shoulder Press
1 x 20
D8
Bent Over IYTW
1 x 20
D9
1/2 Kneeling Cable Face Pull
1 x 20
D10
1/2 Kneeling Lat Pull Down
1 x 20
D11
Bench 45 Degree Y
1 x 20
D12
Feet Elevated Push Up on Bench
1 x 20
D13
Band Seated FacePull
1 x 20
D14
Cable Chop to/ Press
1 x 20
A1
Foam Rolling
A2
Lax Ball Feet
A3
ELDOA T6-T7
2 x 45
A4
ELDOA T8-T9
2 x 45
A5
90/90 Stretch External
2 x 1:00
A6
90/90 Internal
2 x 1:00
B
A1
Foam Rolling
1 x 5:00
A2
Lax Ball Feet
1 x 2:00
A3
RPR Diaphragm
1 x 20
A4
RPR Psoas
1 x 20
A5
RPR Glutes
1 x 20
B1
Plank on Hands
1 x 45
B2
Plank w/ Opp Knee Drive
1 x 4
B3
Bear Hold
1 x 30
B4
Forearm Bridge
1 x 5
C1
Physio Ball Hamstring Curl ISO
2 x 45
C2
Glute Lift ISO
2 x 0:30
C3
FFE SS ISO Heel Raised
2 x 0:45
D1
Trap Bar DL
1 x 20 @ 9
D2
Mini Band Monster Walk band around ankles
1 x 20 @ 5
D3
Physio Ball Leg Roll Out
1 x 20 @ 7
D4
Band Pull Through
1 x 20 @ 6
D5
Mini Band Skater Stride
1 x 20
D6
Front Squat Barbell
1 x 20 @ 10
D7
SL Bench Hip Thrust
1 x 20 @ 8
D8
X Over Step Up
1 x 20 @ 9
D9
Rack Pull Above Knee
1 x 20 @ 9
D10
SL Box Squat
1 x 20 @ 10
D11
Two DB RDL
1 x 20 @ 8
D12
Tib Wall Raise
@ 7
D13
2 DB Calf Raise
1 x 20 @ 8
D14
Reverse Hyper w/ Adductor Squeeze
1 x 20 @ 8
A1
Foam Rolling
1 x 5:00
A2
Lax Ball Feet
1 x 2:00
A3
RPR Diaphragm
1 x 20
A4
RPR Psoas
1 x 20
A5
RPR Glutes
B1
ALT Leg Raise
2 x 4
B2
ALT Supermans
2 x 4
B3
Deadbug w/ Hip Flexion
2 x 5
B4
Bird Dog.
2 x 5
C1
Feet Elevated Pushup ISO
2 x 45
C2
Chin Up /ISO
2 x 45
C3
Y ISO on Bench
2 x 30
D1
DB Floor Press.
1 x 20 @ 8
D2
Bird Dog Row.
1 x 20 @ 8
D3
Two DB Bicep Curl
1 x 20 @ 7
D4
Single Arm Cable Pushdown
1 x 20 @ 8
D5
Band Seated FacePull
1 x 20 @ 7
D6
1/2 Kneeling DB Shoulder Press
1 x 20 @ 8
D7
Bear Sit DB Shoulder Press
1 x 20 @ 8
D8
Trx Face Pull
1 x 20 @ 7
E
Lat Pull Down w/ Adductor Squeeze
1 x 20 @ 7
F
45 Degree Bench Prone Y
1 x 20 @ 7
G
Feet Elevated Push Up on Bench
1 x 20 @ 9
H
1/2 Kneeling Cable Face Pull
1 x 20 @ 7
I
45 Degree Bench W
1 x 20 @ 7
