NextLevelSC
Hockey6 Day/Week Program to supplement your on-ice skill work
M/W/F workouts in the gym take between 60-90 minutes
T/Th workouts can be done anywhere and take 30-45 minutes
Monday: Gain Day (Acceleration & Strength)
Tuesday: Injury Prevention & Aerobic Recovery
Wednesday: Go Day (Speed & RFD)
Thursday: Injury Prevention & Tempo Run Intervals
Friday: Grow Day (Agility & Volume)
Saturday off
Sunday: Soft Tissue Work & Recovery
1 sessions per week
Must use App app to view and log training
Program Training
A
Body Weight
B1
Wall Drill: High Knee March
3 x 10
B2
45 Hop and Stick
3 x 5
B3
1/2 Kneel Rotational MB Scoop Toss
3 x 5
B4
Knee Over Toes Step-Down Off Box
2 x 10
C
Kneeling Sprint Start
1 x 4 @ 10
D1
:05 Eccentric Farmer RFESS
3 x 3
D2
1/2 Kneel Landmine Press
3 x 8
D3
Body Saw w/ Roller Squeeze
3 x 8
E1
:05 Eccentric/Tempo Chin Up
3 x 3
E2
Goblet Lateral Squat
3 x 8
E3
In-Line Kneeling Cable Diagonal Lift
3 x 8
F1
In-Out Hops
3 x 20 @ 10
F2
Bear Crawl Forward/Backward
3 x 20 @ 10
F3
Hollow Hold Flutter Kicks
3 x 20 @ 10
G1
TRX Rows
3 x 20 @ 10
G2
TRX Face Pull
3 x 20 @ 10
G3
TRX Biceps Curl
3 x 20 @ 10
G4
TRX Tricep Extension
3 x 20 @ 10
H1
90-90 Breathing
1 x 10
H2
Dead Hang
1 x 30
H3
RFE Hip Flexor Stretch
1 x 30
H4
Elevated 90/90 Hip Mobility
1 x 30
H5
1 Leg Downward Dog
1 x 30
H6
Seated Straight Leg Groin Stretch
1 x 30
A1
Flow Movement Prep
1 x 5:00
A2
Hockey Hip Mobility (Follow Along)
1 x 12:00
B1
Elevated Top Leg Side Plank/ Weight on Bottom Knee
2 x 0:15
B2
Pigeon Drag Hip Mobility
2 x 5
B3
Reverse Crunch/ MB Adductor Squeeze
2 x 10
B4
Prone Shoulder IYTO w/ Lax Balls
2 x 5
B5
4-Way Neck Isometrics
2 x 0:10
C
Steady State Recovery
1 x 30:00
D
90-90 Breathing
1 x 1:00
A
Body Weight
B1
Hurdle Jump + Stick
3 x 4
B2
Ladder Lateral Crossover Leap-Step-Stick
3 x 4
B3
Tall Kneeling Overhead MB Throw
3 x 4
B4
Slant Board Single Leg Calf Raise
2 x 10
C
2 Point Sprint Start
1 x 3 @ 15
D1
:05 Eccentric Barbell RDL
3 x 3
D2
DB Chest supported Rows
3 x 8
D3
Dead Bug with Bracing
3 x 8
E1
:05 Eccentric Bench Press
3 x 3
E2
Goblet Split Squat
3 x 8
E3
Wide Stance Anti-Rotation Press
3 x 8
F
Bike Sprints
1 x 8 @ 6
G1
90-90 Breathing
1 x 10
G2
Dead Hang
1 x 30
G3
RFE Hip Flexor Stretch
1 x 30
G4
Elevated 90/90 Hip Mobility
1 x 30
G5
1 Leg Downward Dog
1 x 30
G6
Seated Straight Leg Groin Stretch
1 x 30
A1
Flow Movement Prep
1 x 5:00
A2
Hockey Hip Mobility (Follow Along)
1 x 12:00
B1
Elevated Top Leg Side Plank Hip Lifts
2 x 8
B2
Leg curl (both at same time)
2 x 8
B3
Band Resisted Cat Cow
2 x 8
B4
Body Saw w/ Roller Squeeze
2 x 8
B5
4-Way Neck Isometrics
2 x 0:10
C
Tempo Run
1 x 110 @ 4
D
90-90 Breathing
1 x 1:00
A
Body Weight
B1
Hex Jump/ Reset
3 x 4
B2
Ladder Alternating Leap-Step-Step-Stick
3 x 8
B3
Rotational Leap, Land on 2
3 x 4
B4
Iso Elevated Hip Bridge/ Banded Hip Flexion
2 x 10
C
30x10 Shuttle
1 x 4
D1
:05 Eccentric Goblet Squat
3 x 3
D2
1 Arm DB Row
3 x 8
D3
Ball Plank Rollout
3 x 8
E1
:05 Eccentric Push Up
3 x 3
E2
1KB Kickstand RDL
3 x 8
E3
Elevated Top Leg Side Plank Hip Lifts
3 x 15
F
Hobart Side Shuffle
1 x 8 @ 75
G1
90-90 Breathing
1 x 10
G2
Dead Hang
1 x 30
G3
RFE Hip Flexor Stretch
1 x 30
G4
Elevated 90/90 Hip Mobility
1 x 30
G5
1 Leg Downward Dog
1 x 30
G6
Seated Straight Leg Groin Stretch
1 x 30
A
Flow Movement Prep
1 x 10:00
B
Steady State Recovery
1 x 60:00
C
90-90 Breathing
1 x 2:00
D1
Foam Roll Calves
1 x 6
D2
Foam Roll Quads
1 x 6
D3
Foam Roll Adductors
1 x 6
D4
Foam Roll Glute / Ankle Over Knee
1 x 60
D5
Foam Roll Back
1 x 5
D6
Foam Roll Lats / Under Armpit
1 x 6
E1
Neck CARs
1 x 5
E2
Shoulder CARs
1 x 5
E3
Quadruped Hip CARs
1 x 5
E4
Knee CARs
1 x 5
F1
Dead Hang
1 x 30
F2
RFE Hip Flexor Stretch
1 x 30
F3
Elevated 90/90 Hip Mobility
1 x 30
F4
1 Leg Downward Dog
1 x 30
F5
Seated Straight Leg Groin Stretch
1 x 30
