Coach Justus Kree
Hockey1 sessions per week
Must use App app to view and log training
Program Training
A1
Thoracic Bridge
A2
Supine Leg Swing
1 x 10
A3
Scorpion
1 x 0:30
A4
Downward Dog and Cobra
1 x 30
A5
Froggers
1 x 30
A6
WORLD'S GREATEST STRETCH
2 x 00:30
B1
20 Yard Sprint
6 x 1
B2
Rest
6 x 0:30
C1
Trap Bar Deadlift
8, 8, 8, 8, 6, 6 @ 55, 60, 65, 65, 65, 65 %
C2
Single Leg Broad Jump & Land
4 x 8
D1
Pistol Squat
3 x 12
D2
Incline DB Bench Press
3 x 8
E1
KB single leg RDL
3 x 8
E2
Banded Y Raise
3 x 12
E3
Landmine Anti Rotation (Hands on Plate)
3 x 10
A1
Downward Dog and Cobra
1 x 30
A2
Thoracic Bridge
A3
Supine Leg Swing
1 x 10
A4
Scorpion
1 x 0:30
A5
Froggers
1 x 30
A6
WORLD'S GREATEST STRETCH
2 x 00:30
B1
Rest
4 x 0:10
B2
Assault Bike
4 x 0:20
C1
Assault Bike
4 x 0:30
C2
Rest
4 x 0:15
D1
100 Yard Sprint
4 x 100
D2
Rest
4 x 0:30
E1
100 Yard Sprint
4 x 100
E2
Rest
4 x 20
F
Static Stretch
1 x 10:00
G
Foam Roll
1 x 5:00
A1
Thoracic Bridge
A2
Supine Leg Swing
1 x 10
A3
Scorpion
1 x 0:30
A4
Downward Dog and Cobra
1 x 30
A5
Froggers
1 x 30
A6
WORLD'S GREATEST STRETCH
2 x 00:30
B1
Resisted Sprint
6 x 30
B2
Rest
5 x 1:00
C1
Clean High Pull
6 x 8 @ 60, 65, 70, 70, 70, 70 %
C2
Scarecrows
3 x 10
D1
Bench Press
6 x 8 @ 55, 60, 65, 65, 65, 65 %
D2
Speed Switch Lunge
3 x 10
E1
Leg Extension
3 x MAX
E2
Barbell Row
3 x 8
E3
Alternating DB Hammer Curl
3 x 10
A1
Froggers
1 x 30
A2
Thoracic Bridge
A3
Supine Leg Swing
1 x 10
A4
Scorpion
1 x 0:30
A5
Downward Dog and Cobra
1 x 30
A6
WORLD'S GREATEST STRETCH
2 x 00:30
B
Run
1 x 60:00 @ 5
C
Static Stretches
3 x 0:30
A1
Thoracic Bridge
A2
Supine Leg Swing
1 x 10
A3
Scorpion
1 x 0:30
A4
Downward Dog and Cobra
1 x 30
A5
Froggers
1 x 30
A6
WORLD'S GREATEST STRETCH
2 x 00:30
B1
Band Assisted Split Squat Jump
3 x 20
B2
Single Leg Box Jump
3 x 5
C1
Front Squat
6 x 8 @ 55, 60, 65, 65, 65, 65 %
C2
Lateral Bounds to Stabilize
5 x 5
D1
Standing DB Press
3 x 8
D2
Pull-Up
3 x 8
D3
Cossack Squat
3 x 8
A1
Thoracic Bridge
A2
Supine Leg Swing
1 x 10
A3
Scorpion
1 x 0:30
A4
Downward Dog and Cobra
1 x 30
A5
Froggers
1 x 30
A6
WORLD'S GREATEST STRETCH
2 x 00:30
B
5-10-5 Shuttle
5 x 1
C
S Curve Sprints
5 x 30
D
W-Cone Agility Drill
5 x 1
E
Continuous Crossovers
5 x 3 @ 5
A
Active Recovery
1 x 60:00
Justus Kree
Justus has a B.S. in Exercise Science-Health and Human Performance, ACE Certified Personal Trainer & Sports Performance Specialist. He has coached D1 athletes, youth athletes, adults and tactical populations like police, fire, and military.
