2026 Hockey Offseason Phase I

MOBILITY: Slow and controlled with these. Feel out each movement, trying to gain more range with each rep! CARs: Hips, Ankles, T-Spine, Shoulders x3e 90/90 Switches x6e Spine Segmentations x3e PVC Foot Inversion/Eversion x20 DYNAMIC: Bear Crawls x10yds D/B Somersaults x10yds D/B Walking Lunges x10yds D/B

Zercher Squats

3 x 8

Pull Ups

3 x 6

Hand Eye Drills

Single Leg Deadstop RDL

3 x 12

HK Single Arm Lat Pulldown

3 x 24

Half Kneeling Palof Rotations

3 x 20

DB Elevated Lateral Lunge

2 x 20

Cable Hip Flexion

2 x 20

Iso Split Squat Hold

1 x 180

Recovery Breathing

1 x 5:00

Upper Body Warm Up 1

MOBILITY: Slow and controlled with these. Feel out each movement, trying to gain more range with each rep! Quarduped Scap CARs x10e Swimmers x6 Wrist CARs x5e Wall HK Hip CARs x6e Wall HK T-Spine (Both) x8e DYNAMIC Lateral Bear Crawls x10yds D/B Spidermans x10yds D Reverse Lunges x10yds B Cartwheels x10yds D/B

PLYOs & AGILITY

PLYOs: SL Supported Pogos 2x10e SL Line Hops 2x10e (Don't worry about height on these this week. Just worry about quick contacts at each line!) Rest 45s between sets

DB Bench

3 x 10

TRX Ts

3 x 10

BF Reverse Crunch

3 x 12

SA Half Kneeling DB Shoulder Press

3 x 16

BF DB Pullover

3 x 10

Front/Lateral Raise

3 x 10

Wrist Curls (Hammer Grip)

3 x 24

Modified DNS Star Plank

2 x 70

Recovery Breathing

1 x 5:00

MOBILITY: Toe Lifts Offs x10e Kickstand Hip Airplanes x8e Shoulder CARs x3e T-Spine CARs x3e DYNAMIC: SL Calf Squat 2x8e Banded Lateral Squat Rocks 2x8e Skater Halfmoons 2x6e Bear to Bridge Kickstand 2x5e Sommersaults 2x5

Bottom-Up Split Squat

3 x 16

Single Arm DB Row

3 x 20

Hand Eye Drills

3 x 10

SL Hip Thrust w/h Iso Hold

3 x 16

Chin Up

3 x 8

Low Box Step Down

3 x 16

Oblique Side Bend

3 x 16

Cable Hip IR/ER

2 x 16

Spring Ankle Position 1

2 x 120

Recovery Breathing

1 x 5:00

Upper Body Warm Up 1

MOBILITY: Slow and controlled with these. Feel out each movement, trying to gain more range with each rep! Quarduped Scap CARs x10e Swimmers x6 Wrist CARs x5e Bear Rotations x10e DYNAMIC Crab Walk x10yds D/B Spidermans x10yds D Reverse Lunges x10yds B Cartwheels x10yds D/B

PLYOs & AGILITY

PLYOs: SL Square Line Hops 2x3e Ice Skaters 2x5e (Catch and stick on each rep!) Rest 45s between sets

Fridays are always game day in our gym once we're warmed up. If with a group or team, play whatever game involves the whole team. It's great to keep that competitive edge going. We do Handball on Fridays. Play best to 3 and then rip the lift! Don't lose!

Incline Neutral Grip DB Bench

3 x 10

Incline Ys

3 x 8

HK Cable Lift

3 x 16

Plate Elevated Push Ups

3 x 12

Swiss Ball Rollouts

3 x 12

Triceps Pulldown

3 x 12

Hammer Curls

3 x 12

BF Dead Hang

2 x 60

Recovery Breathing

1 x 5:00