NextLevelSC
HockeyHockey players, help your body regenerate after going through the strain of a long season. This 8-week high volume GPP program will help you build lean mass while preparing your muscles and connective tissues to feel and perform their best going into the more intense regimen this summer! M/W/F are gym days with high rep sets or long duration under tension. T/Th/Sat are aerobic conditioning days with added recovery guidelines to implement as needed. The 12- Week Summer Program will have an emphasis on improving explosiveness, speed, agility, and hockey-specific conditioning
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Gain Day Warmup
1 x 10:00
B1
Goblet Squat to Box Tap
2 x 15
B2
TRX Rows
2 x 15
B3
1/2 Kneel Iso Diagonal Lift
2 x 0:15
C1
Suitcase Slider Reverse Lunge
2 x 15
C2
Iso Hip Lift/1 Arm Floor Press
2 x 15
C3
Stagger Side Plank Rotations
2 x 15
D1
Calf Raise Against Wall
2 x 15
D2
Wall Lean Tib Raises
2 x 15
D3
Plank Slider Jacks
2 x 30
D4
Farmer Carry
2 x 100
E1
Tricep Rope Pulldowns
3 x 0:20 @ 0:10
E2
Standing Hinge/ Straight Arm Pulldown
3 x 0:20 @ 0:10
E3
Rope Hammer Curls
3 x 0:20 @ 0:10
F
90-90 Breathing
1 x 10
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
A
Next Level Lateral Warm Up
1 x 10:00
B1
Toes Elevated RDL
2 x 15
B2
Bottom of Pushup Hold
2 x 0:15
B3
Wide Stance Anti-Rotation Hold
2 x 0:15
C1
Goblet Iso Split Squat
2 x 0:15
C2
Bird dog ISO ROW
2 x 0:15
C3
Band Resisted Cat Cow
2 x 10
D1
TRX Face Pull
2 x 15
D2
Spring Ankle Position 1
2 x 0:15
D3
Reverse Hyperextension on Stability Ball
2 x 15
D4
Stability Ball Plank
2 x 0:15
E1
Alternating DB Hammer Curl
3 x 0:20 @ 0:10
E2
Lying DB Skullcrusher
3 x 0:20 @ 0:10
E3
DB Chest Fly
3 x 0:20 @ 0:10
F
90-90 Breathing
1 x 10
A
Yoga for Hockey
1 x 30:00
B
Steady State Recovery
1 x 30:00
C1
Door Frame Chest Stretch
1 x 0:30
C2
Frog Pose
1 x 0:30
C3
Hamstring Rope Stretch
1 x 0:30
C4
Figure 4 Glute Stretch
1 x 0:30
C5
Bretzel
1 x 0:30
C6
90-90 Breathing
1 x 10
A
Next Level Warm Up
1 x 10:00
B1
Landmine Iso SLRDL Rows
2 x 15
B2
1/2 Kneel Landmine Press
2 x 15
B3
Landmine Low Switch Cossack Squats
2 x 15
C1
90 Degree Flex Arm Hang
2 x 0:15
C2
Deficit Iso Split Squat w/ OH MB Reach
2 x 0:15
C3
Quadruped Hip CARs
2 x 10
D1
Hanging Iso Leg Curl
2 x 0:15
D2
Palms Up Band Pull-Apart
2 x 15
D3
Suitcase Carry
2 x 100
D4
Jump Rope OR Line Hops
2 x 1:00
E1
DB Arnold Press
3 x 0:20 @ 0:10
E2
Bent Over DB Reverse Fly
3 x 0:20 @ 0:10
E3
Chest Supported DB Bicep Curls
3 x 0:20 @ 0:10
F
90-90 Breathing
1 x 10
A
Yoga for Hockey 2
1 x 30:00
B
Steady State Recovery
1 x 30:00
C
90-90 Breathing
1 x 2:00
D
Post-Workout Stretch with Band
1 x 10:00
