SNH Performance

Hockey
Coach
Zach Gjestvang

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 4-week program
Monday
Week 1 Day 2

Prep

A

Lower Body Warm Up

2 Rounds of each exercise. 90/90 Hip Switches x10 each side Quadruped Hip CARs x5 each leg with 5 second tempo Downward Dog x5 with 5 second hold

B1

SNH Split Stance Rotational MB Throw

3 x 5

B2

SNH Copenhagen Drop

2 x 10

C1

SNH Front Squat

4 x 12

C2

SNH Tibialis Raise

3 x 12

D1

SNH Lateral Lunge

4 x 8

D2

SNH Isometric Calf Raise

3 x 20

E1

SNH Isometric Split Squat

3 x 30

E2

SNH Nordic Hamstring

3 x 3

F

SNH Farmers Walk

3 x 40

Mobility

G

Hypertrophy Monday Mobility

Hip Internal Rotation PAILs/RAILs - 10 second ramp up to PAILs, 10 second PAILs isometric, 10 second RAILs isometric. - Repeat a second time. Side Lying Hip Internal Rotation Isometric - 10 second hold on each rep - 5 reps each side

H

Cardio

1 x 15:00

Tuesday
Week 1 Day 3

Prep

A

Upper Body Warm Up

Complete each exercise for 2 rounds Prone Swimmers x10 Cat/Cow x10 Thread the Needle x10 each side

B

SNH Pallof Rotation

2 x 10

C

SNH Pro Agility

1 x 6

D1

SNH DB Bench Press

3 x 12

D2

SNH Pull-up

3 x 8

E1

SNH Half Kneeling Landmine Press

3 x 10

E2

SNH Chest Supported DB Row

3 x 10

F1

SNH DB Biceps Curl

3 x 10

F2

SNH Triceps Extension

3 x 10

Mobility

G

Hypertrophy Tuesday Mobility

Standing Shoulder CARs - 5 reps each side with 5 second tempo each direction Banded Cat/Cow - 10 seconds tempo going into each position. - 5 reps

H

Assault Bike

1 x 10:00

Thursday
Week 1 Day 5

Prep

A

Lower Body Warm Up

2 Rounds of each exercise. 90/90 Hip Switches x10 each side Quadruped Hip CARs x5 each leg with 5 second tempo Downward Dog x5 with 5 second hold

B1

SNH Med Ball Slam

3 x 8

B2

SNH Copenhagen Plank

2 x 15

C1

SNH Reverse Lunge

3 x 10

C2

SNH Half Kneeling Adductor Rock

3 x 10

D1

SNH Trap Bar Deadlift

4 x 8

D2

SNH ISO Split Stance Calf Raise

3 x 12

E1

SNH Reverse Nordic Curl

3 x 10

E2

SNH Eccentric Hamstring Kickout

3 x 6

F

SNH Suitcase Carry

4 x 20

Mobility

G

Hypertrophy Thursday Mobility

90/90 Hip Position Hip External Rotation PAILs/RAILs - Lean forward into front leg deeper into hip ER. - 10 second ramp up too PAILs, 10 second PAILs isometric, 10 second RAILs isometric, repeated twice on each side. Banded ER Yielding Isometric - 10 second hold on each rep - 5 reps on each side

H

Shuttle Run

8 x 60

Friday
Week 1 Day 6

Prep

A

Upper Body Warm Up

Complete each exercise for 2 rounds Prone Swimmers x10 Cat/Cow x10 Thread the Needle x10 each side

B

SNH Pallof Walkout

2 x 5

C

3 Cone Drill

1 x 3

D1

SNH Incline DB Bench Press

3 x 12

D2

SNH Single Arm TRX Row

3 x 10

E1

SNH Seesaw Military Press

3 x 16

E2

SNH Isometric Pull-up

3 x 10

F1

SNH Single Leg-Single Arm Cable Row

3 x 10

F2

SNH DB Biceps Curl

3 x 12

F3

SNH Triceps Extension

3 x 12

Mobility

G

Hypertrophy Friday Mobility

Half Kneeling Adductor Rollouts - 5 second eccentric to 5 second concentric tempo - 2 sets of 5 reps on each leg Hip Internal Rotation - Lying on your side and utilizing a band or ankle weight -10 reps on each leg with smooth controlled tempo

H

Cardio

1 x 30:00

SNH Summer Block 1 - Hypertrophy