Hockey Neurological Reprogramming Warm Up

For Completion

Single Leg Squat for Ankle rocker

2 x 15

Wiper for Ankle Rocker

2 x 25

Toe Ups for Ankle Rocker

2 x 20

Shuffle for Ankle Rocker

2 x 25

Pro Agility 5 10 5

6 x 1

Neural Perplexity Forward

6 x 1

Back Squat

5, 3, 1 @ 55, 70, 80 %

Standing External Rotation

8, _

Back Squat Eccentric

4 x 1 @ 85 %

Hurdle Hop

4 x 4

Squat Jump Sand Bag

4 x 4

Reactive Box Drop Lunge Jump

4 x 4

Manual 4-Way Neck

3 x 6

Anterior Tibialis Band

3 x 10

Wrist Radial Flexion Partner Eccentric

3 x 3

SL Eccentric Partner Reverse Hyper

5 x 1 @ 0:07

Ankle Band Work

5 x 8

Cuban Press Standing Band

5 x 8

Glute Ham Bar Eccentric

5 x 1 @ 5, 85, 85, 85, 85 %

Eccentric DB Psoas Single Leg Squat

5 x 1 @ 85 %

Partner Bench Adduction Eccentric

5 x 1 @ 0:07

Band Hip Traction

1 x 3:00

Partner Leg Walks

1 x 0:30

Glute Ham Hang

1 x 3:00

Spring Ankle 1

1 x 20

Spring Ankle 2

1 x 20

Spring Ankle 3

1 x 20

Spring Ankle 4

1 x 20

Spring Ankle 5

1 x 20

Hockey Pro/ Elite Dynamic Walking/Jogging Warm-up

Single Leg Squat for Ankle rocker

2 x 15

Wiper for Ankle Rocker

2 x 25

Toe Ups for Ankle Rocker

2 x 20

Shuffle for Ankle Rocker

2 x 25

Zig Zag Back Cut Around Cones

6 x 1

Neural Perplexity Reverse

6 x 1

Bench Press

5, 3, 1 @ 55, 70, 80 %

Cuban Press

2 x 8

Bench Press Eccentric

4 x 1 @ 85 %

Bench Press

4 x 5 @ 30 %

Dumbbell Incline Press

4 x 5 @ 30 %

Rack Band Push Up

4 x 5

External Rotation Band

5 x 8

Pull Up Eccentric

5 x 1 @ 0:07

Cuban Press Standing Band

5 x 8

Dips

5 x 8

Chin up Eccentric

5 x 1 @ 0:07

Dumbbell Shoulder Press Eccentric

5 x 2 @ 85 %

JM Dumbbell Press Eccentric

4 x 1 @ 85 %

EZ Bar Curl

4 x 1 @ 85 %

Wrist Ulna Flexion Partner Eccentric

4 x 1 @ 0:07

Wrist Radial Flexion Partner Eccentric

4 x 1 @ 0:07

Wrist Pronation Partner Eccentric

3 x 1 @ 0:07

Wrist Supination Partner Eccentric

3 x 1 @ 0:07

Single Arm DB Farmers Carry

3 x 80 @ 40

Contralateral Isometric Flexion Band

3 x 0:30

Contralateral Isometric Extension Band

3 x 0:30

Hockey Neurological Reprogramming Warm

For Completion

Single Leg Squat for Ankle rocker

2 x 15

Wiper for Ankle Rocker

2 x 25

Toe Ups for Ankle Rocker

2 x 20

Shuffle for Ankle Rocker

2 x 25

L Cone Agility Drill

6 x 1

Neural Perplexity Forward

6 x 1

Back Squat

5, 3, 1 @ 55, 70, 80 %

Cuban Press Incline Figure 8

2 x 8

Back Squat

8 x 92 @ 2

Leg Press Single Leg 2POC

3 x 10 @ 80 %

OC DB Single Leg RDL

3 x 8 @ 90 %

Hip Flexor Prone OC Contralateral

3 x 10 @ 80 %

Dumbbell Step Up

3 x 5 @ 85 %

Glute Ham OC Advantage Position

3 x 10

Bench Adduction

3 x 10

Glute Ham Bar Lift OC

3 x 10 @ 90 %

Eccentric DB Psoas Single Leg Squat

3 x 5

Bench Abduction

3 x 10

Partner Abs

1 x 0:30

Band Hip Traction

3 x 3:00

Glute Ham Hang

3 x 3:00

Spring Ankle 1

1 x 20

Spring Ankle 2

1 x 20

Spring Ankle 3

1 x 20

Spring Ankle 4

1 x 20

Spring Ankle 5

1 x 20

Hockey Pro/ Elite Dynamic Walking/Jogging Warm-up

Single Leg Squat for Ankle rocker

2 x 15

Wiper for Ankle Rocker

2 x 25

Toe Ups for Ankle Rocker

2 x 20

Shuffle for Ankle Rocker

2 x 25

Z Cone Agility Drill

6 x 1

Neural Perplexity Reverse

6 x 1

Bench Press

5, 3, 1 @ 55, 70, 80 %

External Rotation Band

2 x 8

Bench Press Eccentric

4 x 1 @ 92 %

Med Ball Pass One Arm

4 x 4 @ 12 lb

Delt Bent Over Lateral Reactive Drop

4 x 0:05 @ 5 lb

Dumbbell Incline Press Oscillatory

3 x 0:05 @ 90 %

Dumbbell Shoulder Press Oscillatory

3 x 0:05 @ 90 %

Dumbbell Bent Over Row OC

3 x 0:05 @ 90 %

Close Grip Bench Press

3 x 0:05 @ 90 %

Chin Up

3 x 0:05 @ 90 %

Stiff Leg Ankle Hops

3 x 0:05

Dips

3 x 0:05

EZ Bar Curl

3 x 0:05 @ 90 %

Wrist Ulna Flexion Reactive

3 x 0:05 @ 10 lb

Wrist Radial Flexion Reactive

3 x 0:05 @ 10 lb

Wrist Pronation Reactive

3 x 0:05 @ 10 lb

Wrist Supination Reactive

3 x 0:05 @ 10 lb

Single Arm DB Farmers Carry

Contralateral Isometric Flexion Band

3 x 0:30

Contralateral Isometric Extension Band

3 x 0:30

Hockey Neurological Reprogramming Warm

For Completion

Single Leg Squat for Ankle rocker

2 x 15

Wiper for Ankle Rocker

2 x 25

Toe Ups for Ankle Rocker

2 x 20

Shuffle for Ankle Rocker

2 x 25

T Cone Agility Drill

6 x 1

Neural Perplexity Forward

6 x 1

Dumbbell Split Squat Reactive

2 x 6

Manual 4-Way Neck

2 x 6

Dumbbell Split Squat Eccentric

4 x 2

Hurdle Hop

4 x 4

Squat Jump Sand Bag

4 x 4

Reactive Box Drop Lunge Jump

4 x 4

Partner Bench Adduction Eccentric

3 x 1

Cuban Press Incline Figure 8

3 x 8

Ankle Band Work

3 x 8

SL Eccentric Partner Reverse Hyper

5 x 2 @ 0:05

Eccentric DB Psoas Single Leg Squat

5 x 1 @ 85 %

Partner Bench Abduction Eccentric

5 x 2 @ 0:05

Bench Press Eccentric

3 x 0:05 @ 85 %

Shoulder Press

3 x 0:05 @ 85 %

Tricep Push Down

3 x 0:05 @ 85 %

Band Hip Traction

1 x 1 @ 3:00

Partner Leg Walks

1 x 0:30

Glute Ham Hang

1 x 1 @ 3:00

Hockey Neurological Reprogramming Warm

For Completion

Recovery Walk

1 x 20:00

Hockey Neurological Reprogramming Warm

For Completion

Recovery Walk

1 x 20:00