At Home Youth Hockey Program

At Home Workouts

If you don't have weights at home here are a few options for making your own/using what's around the house! Milk jugs filled with water, sand or rocks work great for rows, carries, squats, lunges, and raises. You can fill them to the desired weight too. Unopened paint cans work great too! Fill up a backpacks with textbooks for add weight for push ups, planks, squats, lunges, etc. Bands are an inexpensive purchase can be used for hinges, rows, presses, curls, squats, etc.

Simple Warm Up Circuit 1

Walking Lunges x10yds D/B (Reverse Back) Spidermans x10yds D Inchworms x10yds B Crab Walks x10yds B Somersaults x10yds B High Knees x10yds D/B Carioca x10yds D/B Warm Up Sprints x20yds: 50% Down, 75% Back, 100% Down

Standing Sprints 5x15yds. Start in a standing position and then sprint for 15 yds. Walk back and then repeat!

PLYOs & AGILITY

PLYOs: SL Low Pogos 2x10e SL Lateral Pogos 2x10e Rest 45s in between sets!

BF Reverse Lunges

3 x 16

Cycle Jumps

3 x 10

BF Push Ups

3 x 12

Single Leg Squat (BW)

3 x 16

BF Plank

3 x 45

Plank to Pike Taps

3 x 16

Wall Sit

2 x 1:00

At Home Workouts

If you don't have weights at home here are a few options for making your own/using what's around the house! Milk jugs filled with water, sand or rocks work great for rows, carries, squats, lunges, and raises. You can fill them to the desired weight too. Unopened paint cans work great too! Fill up a backpacks with textbooks for add weight for push ups, planks, squats, lunges, etc. Bands are an inexpensive purchase can be used for hinges, rows, presses, curls, squats, etc.

Simple Warm Up Circuit 1

Walking Lunges x10yds D/B (Reverse Back) Spidermans x10yds D Inchworms x10yds B Crab Walks x10yds B Somersaults x10yds B High Knees x10yds D/B Carioca x10yds D/B Warm Up Sprints x20yds: 50% Down, 75% Back, 100% Down

SPRINTS

Lateral Sprint 4x10yds. Walk back for recovery and go again! Switch which side you start on each sprint.

PLYOs & AGILITY

PLYOs: Lateral Line Hops (Quick) 2x20 Lateral High Pogos 2x10 Rest 45s between sets!

BF Goblet Squat

3 x 10

BF Broad Jump

3 x 4

Chin Up

3 x 5

Overhead Walking Lunges (Stick)

3 x 16

Lying Knee Tucks

3 x 10

Split Stance Band Row

3 x 16

Single Arm Lateral Lunge

3 x 16

BF Side Plank

3 x 25

Split Stance Calf Raise Iso Hold

2 x 50

At Home Workouts

If you don't have weights at home here are a few options for making your own/using what's around the house! Milk jugs filled with water, sand or rocks work great for rows, carries, squats, lunges, and raises. You can fill them to the desired weight too. Unopened paint cans work great too! Fill up a backpacks with textbooks for add weight for push ups, planks, squats, lunges, etc. Bands are an inexpensive purchase can be used for hinges, rows, presses, curls, squats, etc.

Simple Warm Up Circuit 1

Walking Lunges x10yds D/B (Reverse Back) Spidermans x10yds D Inchworms x10yds B Crab Walks x10yds B Somersaults x10yds B High Knees x10yds D/B Carioca x10yds D/B Warm Up Sprints x20yds: 50% Down, 75% Back, 100% Down

Belly Sprint Starts 5x20yds: Start lying on your belly. Get up and run as fast as you can! Walk back to rest and repeat!

PLYOs & AGILITY

PLYOs: Depth Drop 2x5 (Use a box, table, chair, or something stable to drop off of!) Max Vertical Jump 2x5 ( Jump as high as you can! Reset after each rep! Rest 45s between sets!

BF Split Squat

3 x 16

Ice Skaters

3 x 10

DB Bench

3 x 10

SA Half Kneeling DB Shoulder Press

3 x 16

Deadbugs

3 x 16

BW Single Leg RDL

3 x 40

SL Glute Bridge Hold

3 x 60

BF Dead Hang

2 x 40