Bryce Fisk

Coach
Bryce Fisk

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

Prep

A

Lower Body Warm UP 1

MOBILITY: 90/90 Switches x8e Pigeon Hinges x8e Pigeon T-Spine x8e Split Stance Calf Raise x8e DYNAMIC: Somersaults x10yds D/B Lunge to Knee Drive x10yds D Scoops x10 B Up and Over the Gate Lateral Lunges x10yds D/B High Knees x10yds D A Skips x10yds B Build Up Sprints: 50% D, 75% B, 100% D

SPRINTS

B

4x15 yds. Sprint the length and then walk back for recovery.

C1

BF Trap Bar Deadlifts

4 x 8

C2

BF Broad Jump

4 x 3

D1

DB Single Leg Squat

3 x 8

D2

Palof Rotation

3 x 10

D3

Single Arm Lateral Lunge

3 x 6

E1

Low Box Step Down

3 x 10

E2

Side Plank Rotations

3 x 8

E3

Banded Hip Flexor

3 x 8

F

Recovery Breathing

1 x 5:00

Monday
Week 1 Day 2

Prep

A

Upper Body Warm Up 1

WARM UP: Scap Lift Offs to Swimmers x6 Quarduped Scap CARs x10e Wrist CARs x5e 90/90 Switches x6e Wall HK T-Spine x8e Dynamic: Bear Crawls x10yds D/B Spidermans x10yds D Reverse Lunges x10yds B Cartwheels x10yds D/B

PLYOs/AGILITY

B

PLYOS: SL Low Pogos 2x10yds D/B Do one leg down and other leg back. Repeat for 2 rounds AGILITY: Cone Circle Transitions 2x6e

C1

DB Bench

3 x 8

C2

TRX Ts

3 x 10

C3

BF Reverse Crunch

3 x 10

D1

SA Half Kneeling DB Shoulder Press

3 x 8

D2

Pull Ups

3 x 8

D3

Bear Plank Reach

3 x 60

E1

BF Front Raise

3 x 10

E2

Lateral Raises

3 x 10

E3

Farmer's Carry

@ 40

F

Recovery Breathing

1 x 5:00

Wednesday
Week 1 Day 4

Prep

A

Lower Body Warm UP 1

MOBILITY: 90/90 Switches x8e Pigeon Hinges x8e Pigeon T-Spine x8e Soleus Raise x8e DYNAMIC: Somersaults x10yds D/B Lunge to Knee Drive x10yds D Scoops x10 B Up and Over the Gate Lateral Lunges x10yds D/B High Knees x10yds D A Skips x10yds B Build Up Sprints: 50% D, 75% B, 100% D

SPRINTS

B

Belly Start Sprints: 4x15 yds. Sprint the distance and then walk back for recovery.

C1

BF Front Squat

3 x 8

C2

NCM Box Jump

3 x 4

D1

Single Leg DB RDL

3 x 8

D2

Deadbugs

3 x 8

D3

Step Ups

3 x 8

E1

Split Stance Calf Raise Iso Hold

2 x 60

E2

Modified DNS Star Plank

3 x 50

F

Recovery Breathing

1 x 5:00

Thursday
Week 1 Day 5

Prep

A

Upper Body Warm Up 1

WARM UP: Scap Lift Offs to Swimmers x6 Quarduped Scap CARs x10e Wrist CARs x5e 90/90 Switches x6e Wall HK T-Spine x8e Dynamic: Bear Crawls x10yds D/B Spidermans x10yds D Reverse Lunges x10yds B Cartwheels x10yds D/B

PLYOs/AGILITY

B

PLYOS: Single Leg Hurdle Hops 2x5e Ice Skaters 2x5e GOAT Drill x2: Count down by 3s from 101 Lateral Catches x5e

C1

DB Squat Jumps

3 x 5

C2

Max Vertical Jump

3 x 4

D1

Incline DB Bench

3 x 8

D2

Incline Row

3 x 8

D3

Oblique Side Bend

3 x 10

E1

Supported Split Stance Row

3 x 10

E2

BF Push Up

3 x 15

E3

Palof Press

3 x 10

F1

Swiss Ball IR/ER Press

3 x 8

F2

Jefferson Curls

3 x 6

G

Recovery Breathing

1 x 5:00

Intermediate Hockey Offseason Program