Bryce Fisk
Hockey, Youth SportsNo gym? No problem! Here is a program that youth players can do that don't have access to the gym. This program can be done with or without weights or by using items around the house to substitute for weight!
This 12 week program will take you all the way through summer and right into fall warm ups.
Other items recommended are tennis balls and resistance bands.
1 sessions per week
Must use App app to view and log training
Program Training
Uncategorized
A
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.
Prep
B
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 Low Pogos x30s High Pogos x20s Warm Up Sprints x20yds: 50% Down, 75% Back, 100% Down
SPRINTS
C
Standing Sprints 5x20yds. Start in a standing position and then sprint for 20 yds. Walk back and then repeat!
D1
BF Reverse Lunges
3 x 10
D2
Cycle Jumps
3 x 10
D3
BF Push Ups
3 x 12
E1
Single Leg Squat (BW)
3 x 8
E2
BF Plank
3 x 45
E3
Bear Row
3 x 8
F1
Plank to Pike Taps
3 x 8
F2
Wall Sit
2 x 1:00
Uncategorized
A
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.
Prep
B
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 Low Pogos x30s High Pogos x20s Warm Up Sprints x20yds: 50% Down, 75% Back, 100% Down
C1
Bodyweight Squats
3 x 10
C2
BF Broad Jump
3 x 4
C3
Chin Up
3 x 5
D1
Overhead Walking Lunges (Stick)
3 x 10
D2
Lying Knee Tucks
3 x 10
D3
Split Stance Band Row
3 x 10
E1
Single Arm Lateral Lunge
3 x 8
E2
BF Side Plank
3 x 25
E3
Split Stance Calf Raise Iso Hold
2 x 25
Uncategorized
A
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.
Prep
B
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 Low Pogos x30s High Pogos x20s Warm Up Sprints x20yds: 50% Down, 75% Back, 100% Down
SPRINTS
C
Belly Sprint Starts 5x20yds: Start lying on your belly. Get up and run as fast as you can! Walk back to rest and repeat!
D1
BF Split Squat
3 x 8
D2
Ice Skaters
3 x 10
D3
DB Bench
3 x 10
E1
SA Half Kneeling DB Shoulder Press
3 x 8
E2
Deadbugs
3 x 8
E3
BW Single Leg RDL
3 x 10
F1
SL Glute Bridge Hold
3 x 25
F2
BF Dead Hang
2 x 40
