Musico Sports Performance
Hockey, Functional Fitness, General Fitness, Functional Training, Youth Sports, MobilityThis comprehensive mobility program is tailored specifically for hockey goalies to target the regions of the body that are subjected to the highest levels of stress in this position. Proactively addressing these vulnerable areas can be advantageous for maintaining longevity and preserving physical wellbeing beyond one's playing career. Drawing upon the Functional Range Conditioning (FRC) principles which are commonly incorporated in the daily regimens of NHL goalies, you will acquire the knowledge to effectively manage your physical condition, expand your range of motion, and master specific postures resembling those that are executed on the ice. It is important to recognize that mobility encompasses more than mere stretching. With the implementation of this program, you can elevate your athletic performance and enhance your overall sense of physical wellbeing
6 sessions per week
Must use App app to view and log training
Program Training
A1
Full Body Foam Roll
1 x 1
A2
Warm Up 2
1 x 5
A3
Basic 90/90 Hip Flow
2 x 10
B1
Quadruped Series
2 x 5
B2
SCAP Push Up
2 x 8
B3
Wall Assisted Shoulder CARs
2 x 3
C1
SL Groin Rock w/ T Spine
2 x 5
C2
Psoas + Hip Flexor Stretch
2 x 0:30
C3
90/90 Fig 4 Sweep
2 x 5
D1
Wall Facing Ankle Mobility
2 x 10
D2
LAX Ball Foot Roll
2 x 10
A1
Egg Roll - Spine Prep
2 x 10
A2
Neck CARs
2 x 5
B1
Wall Assisted Shoulder CARs
2 x 5
B2
Egyptian Shoulder Mobility
2 x 5
B3
Band LAT Stretch
2 x 0:30
C1
90* Pelvic Tilt Reset
2 x 5
C2
Bretzel Stretch
2 x 5
C3
Deep Squat + Back Stretch
2 x 5 @ 20
D1
Sidelying Femur PullBack Groin Squeeze
2 x 5
D2
Assisted Hip CARs
2 x 5
D3
Standing Hip Flexor
2 x 5
E1
Band Leg Lower 2.0
2 x 5
E2
Feet and Ankle Sits
2 x 5
A1
Daily Movement Series
1 x 5
A2
Glute Stretch
2 x 1 @ 0:30
A3
Quad Stretch 2.0
2 x 1 @ 30
A4
Big 3
1 x 5
B1
90/90 to Bridge
2 x 5
B2
90/90 Pails Rails - 2
2 x 5
B3
Hip FLX/EXT Pails Rails
2 x 5
C1
T Spine CARs
2 x 4
C2
SA Shoulder CARs
2 x 4
C3
Band LAT Stretch
2 x 0:30
D1
Yoga Flow
2 x 3
D2
MR Groin Squeeze
2 x 5
A1
Full Body Foam Roll
1 x 5
A2
Daily Movement Series
1 x 5
B1
Knee/Ankle CARs
2 x 5
B2
Hip CARs
2 x 5
B3
T Spine CARs
2 x 5
B4
SA Shoulder CARs
2 x 5
C1
Quad Stretch 2.0
2 x 5 @ 20
C2
Hip FLX/EXT Pails Rails
2 x 5
C3
Disc Hip Circles
2 x 5
D1
Down Dog to Glute Stretch
2 x 5
D2
4 Way Band Traction
2 x 2 @ 30
D3
PVC/Band Shoulder Mobility Series
2 x 5
A1
Top Down Foam Roll
1 x 10
A2
Feet and Ankle Sits
2 x 10
A3
LAX Ball Steps
2 x 5
A4
Come Here Often
2 x 3
B1
Band Leg Lower
2 x 10
B2
90/90 Heel Clicks 2.0
2 x 5
B3
Step Over Squat
2 x 5
B4
Assisted Hip CARs
2 x 3
C1
Egg Roll - Spine Prep
2 x 10
C2
NO Money - Shoulder Ext
2 x 10
C3
Neck CARs
2 x 3
D1
4 Way Band Traction
2 x 3 @ 0:30
D2
Lateral Floss
2 x 5
A1
LAX Ball Foot Roll
2 x 5
A2
Wall Facing Ankle Mobility
2 x 15
B1
Come Here Often 1/2 KN Hamstring Rock
2 x 10
B2
ATG Split Squat
2 x 3
C1
90/90 Hip Capsule Stretch
2 x 2 @ 60
C2
90/90 Pails Rails - 2
2 x 3
C3
Side Lying Hip Car
2 x 5
D1
Sidelying TSpine Rainbow
2 x 5
D2
1/2 KN Robinhood TSpine
2 x 5
D3
T-Spine Reach - 1
2 x 10
D4
Quadruped Series
2 x 5
