2026 Hockey Offseason Phase II

Hockey Prep I

MOBILITY: Hip CARs x3e Swimmers x6 T-Spine CARs x3e PVC Foot Inversion/Eversion x8e DYNAMIC: Bear Crawl x10yds D/B Somersaults x10yds D/B Walking Lunges x10yds D Reverse Walking Hip Airplanes x10yds B A Skips x10 yds D/B Carioca x10yds D/B Skill: GOAT DRILL 1 rep each way by 3 laps (Count down from 101 by 3. Get as low as you can in the 3 laps!) SA Overcoming Iso 2x10s each 30s rest between sets

Mondays will always be our "conditioning day sprints". Repeat Sprints are one of the best ways to build up yourself for conditioning off the ice. The goal will be to sprint, recover as quick as possible, and then go again. Each week we add one more sprint to the reps. Forward Facing Sprints: Start standing straight up with your feet together. Work on being able to sprint from a dead stop. Walk back for recovery. Focus on your breath on the way back! Inhale through the nose, pause, exhale through the nose. This will help maximize your recovery! 4 Reps x 10 yds

Deadlift Overcoming Isometric

3 x 5

Hang Position Trap Bar Jumps

3 x 3

Standing Rotational Cable Lift

3 x 12

BF Trap Bar Deadlifts

3 x 5

Seated Broad Jump

3 x 3

90/90 Hip IR Lift Offs

2 x 16

DB Bench

3 x 5

Elevated Push Up Pops

3 x 6

MB Wall Push

3 x 6

Wall Back Bends

2 x 30

WTD Push Up

3 x 12

BF Back Extension

3 x 12

Spring Ankle Position 2

1 x 120

Recovery Breathing

1 x 5:00

FB WARM UP 1

CARs & GROUND BASE: CARs (Hips x3e, Shoulders x3e, T-Spine x3e, Ankles x5e) Bear Rotations x8e Bear to Low Squat x8 Cartwheels x10 yds D/B DYNAMIC: Spidermans xD Backwards Walking RDLs xB Lateral Lunge to Curtsy Lunge x D/B

PLYOS: Single Leg Hurdle Hops 2x5e Skater Bounds 2x10yds D/B (Catch and hold after each jump before rolling into the next one) Rest 45s between sets! AGILITY: Back Tag 4x15s rounds (30s rest between rounds) OR Cone Circle Transitions 2x6e

Zercher Squats

3 x 8

Neutral Grip Pull Up

3 x 8

Mobility

2 x 16

DB Skater Squat

3 x 16

Incline Row

3 x 10

Half Kneeling DB Lift

3 x 16

Landmine Lateral Squat Rocks

3 x 16

Bench Hip Flexor

3 x 16

Bridge DB Pullover

3 x 12

Overhead Banded Deadbug

3 x 16

Lovecchio Holds

3 x 60

Recovery Breathing

1 x 5:00

SPRINTING WARM UP

MOBILITY: Sidelying Hip CARs x3e Knee CARs x5e Ankle CARs x5e 90/90 Switches x8e DYNAMIC: Somersaults x3e Lunge to Knee Drive x10yds D/B Reverse Walking Hip Airplanes x 10yds D Hip Openers x10yds B High Knees x20yds A Skips x20 yds Bounds x20yds WARM UP SPRINTS: x15yds, 30yds, 50yds, 75 yds

PROTOCOL: Run 85% of your max sprint the length of the field (Endzone to Endzone). About 15s. Walk from sideline to sideline for your rest period. This should take about 45s. Each rep/rest period takes about 1 min. Have a timer going to help keep you on track! Once you get to the sideline, you run down the other side of the field for rep 2. Repeat for reps! x8 reps

CARs Routine

Perform one set of each joint exercise. Focus on the details! Slow and controlled throughout! Neck x5e Shoulders x3e Scaps x5e T-Spine x3e Toe Lifts x10e Hips x3e Knee x3e Ankle x5e Spinal Segmentations x2e

Full Body Mobility I

Full Body Mobility Session! Use this as a recovery circuit on your off days. You can progress these movements by adding weights or increasing the range of motion/depth reached during the exercise! Repeat for 2-3 Rounds! 90/90 Heel Clicks x10e 90/90 IR Lift Offs x10e Bear to Low Squat x10 Low Squat T Spine Rotations x8e Spinal Segmentations x2e Scap Lift Off to Press x10 Swimmers x6

LOWER BODY WARM UP III

MOBILITY: 90/90 Heel Clicks x8e DNS Star Plank x8e Ankle CARs x8e Banded Lateral Squat Rocks 2x8e Skater Half Moons 2x8e DYNAMIC: Somersaults x10yds D/B Lateral Shuffle Tosses 2x20yds D/B Lateral A Skips 10yds D/B Lateral Catches x5e (Catch and reset after each one!) BUILD UP SPRINTS: 3x15yds (50%,75%,100%)

BACKPEDALS: 2x10yds HK LATERAL START SPRINTS: 15yds x 4e Your inside knee (side towards where you're sprinting) will be down in this position. If with a partner, alternate who is starting the sprints to work on reactionary skills. Focus on your breath on the way back! Inhale through the nose, pause, exhale through the nose. This will help maximize your recovery!

BF Rear Foot Elevated Split Squat

3 x 24

Lunge Switches

3 x 10

Sideyling Glute Max

2 x 5

Kickstand RDL

3 x 16

Step Ups

3 x 16

Reverse Crunch Pullover

3 x 10

BF Sled Push

@ 40

BP Copenhagen Plank

2 x 60

Split Squat Iso Hold

1 x 240

Recovery Breathing

1 x 5:00

Hockey Prep I

MOBILITY: Hip CARs x3e Swimmers x6 T-Spine CARs x3e PVC Foot Inversion/Eversion x8e DYNAMIC: Bear Crawl x10yds D/B Somersaults x10yds D/B Walking Lunges x10yds D Reverse Walking Hip Airplanes x10yds B A Skips x10 yds D/B Carioca x10yds D/B Skill: GOAT DRILL 1 rep each way by 3 laps (Count down from 101 by 3. Get as low as you can in the 3 laps!) SA Overcoming Iso 2x10s each 30s rest between sets

PLYOS: SL Lateral Pogos 2x10yds D/B (Do one leg down and other leg back. Go for distance!) Power Step Ups 2x5e KB Swinging Lunge Clean 2x8e Rest 45s between sets GAME: Handball or Spike Ball. Play to 3 points in Handball or 11 in Spike Ball

Landmine Clean

2 x 12

MB Side Toss

2 x 10

Incline Alt DB Bench

3 x 20

Chin Up

3 x 10

Adductor Oblique

3 x 16

Birddog Row

3 x 16

Alternating Straddle Humanity Press

3 x 16

Buzzsaws

3 x 12

Farmer's Carry

@ 40

TRX Cuban Press

2 x 10

Triceps Pulldown

2 x 15

Recovery Breathing

1 x 5:00

SPRINTING WARM UP

MOBILITY: Sidelying Hip CARs x3e Knee CARs x5e Ankle CARs x5e 90/90 Switches x8e DYNAMIC: Somersaults x3e Lunge to Knee Drive x10yds D/B Reverse Walking Hip Airplanes x 10yds D Hip Openers x10yds B High Knees x20yds A Skips x20 yds Bounds x20yds WARM UP SPRINTS: x15yds, 30yds, 50yds, 75 yds

PROTOCOL: Run 85% of your max sprint the length of the field (Endzone to Endzone). About 15s. Walk from sideline to sideline for your rest period. This should take about 45s. Each rep/rest period takes about 1 min. Have a timer going to help keep you on track! Once you get to the sideline, you run down the other side of the field for rep 2. Repeat for reps! x8 reps

CARs Routine

Perform one set of each joint exercise. Focus on the details! Slow and controlled throughout! Neck x5e Shoulders x3e Scaps x5e T-Spine x3e Toe Lifts x10e Hips x3e Knee x3e Ankle x5e Spinal Segmentations x2e

Full Body Mobility I

Full Body Mobility Session! Use this as a recovery circuit on your off days. You can progress these movements by adding weights or increasing the range of motion/depth reached during the exercise! Repeat for 2-3 Rounds! 90/90 Heel Clicks x10e 90/90 IR Lift Offs x10e Bear to Low Squat x10 Low Squat T Spine Rotations x8e Spinal Segmentations x2e Scap Lift Off to Press x10 Swimmers x6