SNH Performance
Hockey1 sessions per week
Must use App app to view and log training
Program Training
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
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
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
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
