NextLevelSC
HockeyThis 3-week, 5-day per week tissue remodel program is for hockey players to prepare for the more intense summer hockey training program. By utilizing high volume and time under tension, you will regenerate from the wear and tear of a long season and enter summer at 100% health. You'll address imbalances that may hamper your performance or increase your risk of injury. You'll add lean muscle mass to your frame so you can produce more force and be more durable and resilient. You'll build your aerobic engine to improve your endurance and enhance your recovery between workouts and between shifts. You'll improve your flexibility and mobility to allow for lower positions and longer, more efficient strides on the ice! You'll raise your ceiling for performance and adaptation this summer as we train more plyometrics, power, and strength to develop your speed, explosiveness, and other on-ice attributes!
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Arrival Body Weight
B
THT Linear Movement Prep
1 x 1
C1
Seated Start Box Jump + Depth Land
3 x 4
C2
Reverse Crunch/ MB Adductor Squeeze
3 x 10
C3
Quad Nordic
3 x 5
D1
Deficit Iso Split Squat w/ OH MB Reach
3 x 1:00
D2
:05 Iso TRX Row
3 x 5
D3
1/2 Kneel Iso Diagonal Lift
3 x 0:12
E1
Deficit Push-up 3+:03 Iso
3 x 3
E2
Hanging Iso Leg Curl
3 x 0:12
E3
Goblet Carry
3 x 40
F1
Heavy Sled March
5 x 2 @ 10
F2
Heavy Backward Sled Drag
5 x 2 @ 10
G
90-90 Breathing
1 x 10
A
Flow Movement Prep
1 x 1
B1
90-90 Hip Mobility Heel Clicks
2 x 5
B2
Prone Shoulder IYTO w/ Lax Balls
2 x 5
B3
Banded Hip Flexor Mobility (Anchor Behind)
2 x 5
C1
Hip Lift/ Roller Squeeze/ Band Pull
3 x 10
C2
Prone Neck Series
3 x 10
C3
Dead Bug with Bracing
3 x 10
D
Tempo Run
1 x 110 @ 4
E
90-90 Breathing
1 x 10
A
THT Lateral Movement Prep
1 x 1
B1
Snapdown to Iso Split Squat
3 x 3 @ 0:02
B2
Long Lever Plank/ Roller Squeeze
3 x 0:20
B3
Band Resisted Cat Cow
3 x 10
C1
Iso Cyclist Squat
3 x 1:00
C2
90 Degree Chin up Holds
3 x 1:00
C3
Hollow Hold/ Straight Arm Pulldown
3 x 10
D1
Landmine Iso SLRDL Rows
3 x 10
D2
Stability Ball Incline DB Bench
3 x 10
D3
Side Plank/ Hip ABduction
3 x 10
E1
Forward/ Back Lunge Combo
3 x 0:20 @ 0:10
E2
4-Step Crossover Crawl
3 x 0:20 @ 0:10
E3
Forward/ Back Lunge Combo
3 x 0:20 @ 0:10
E4
Jump Rope OR Line Hops
3 x 0:20 @ 0:10
F
90-90 Breathing
1 x 10
A
Daily Movement Prep
1 x 1
B1
Med Ball Broad Jump
3 x 3
B2
Reverse Crunch/ MB Adductor Squeeze
3 x 10
B3
Quad Nordic
3 x 5
C1
Landmine Low Switch Cossack Squats
3 x 5
C2
TRX Push-Up
3 x 10
C3
Band Anti Rotation/Perturbation
3 x 0:03 @ 6
D1
2+2 Alternating Bent Over 1-Arm Row / Iso Hold
3 x 5
D2
Iso 1 Leg Hip Lift/ DB/KB Pullover
3 x 5
D3
Overhead KB Carry
3 x 30
E
Airdyne Bike Tempos
1 x 6
F
90-90 Breathing
1 x 10
A
Arrival Body Weight
B
Flow Movement Prep
1 x 1
C1
90-90 Hip Mobility Heel Clicks
2 x 5
C2
Prone Shoulder IYTO w/ Lax Balls
2 x 5
C3
Banded Hip Flexor Mobility (Anchor Behind)
2 x 5
D1
Side Plank Top Leg Elevated on Chair
3 x 1:00
D2
Prone Neck Series
3 x 10
D3
Dead Bug with Bracing
3 x 10
E
Tempo Run
1 x 110 @ 4
F
90-90 Breathing
1 x 10
