Ryan Nussbaum
Hockey1 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Roll
1 x 5:00
A2
Mobility Flow
A3
Dynamic Warm-up
1 x 10
A4
Forward and Back Line Hops
2 x 5
A5
Power Skips
A6
Accelerate to Decelerate to Backpedal
2 x 5
B1
Standing Chest Pass
3 x 5
B2
1/2 Kneeling Side Toss
3 x 3
B3
Box Jump to Box Drop
3 x 5
C1
Sled Marchs
2 x 10
C2
10 yrd fly (5yrd build up)
2 x 10
D1
DB Jumps
3 x 5
D2
1/2 Kneeling Dumbbell Chops
3 x 6
E1
Front Heel Elevated Split Squat
8, 8, 6
E2
Incline Dumbbell Bench Press
8, 8, 6
F1
1 Dumbbell SLDL
8, 8, 6
F2
Single-arm DB Row
8, 8, 6
F3
Banded Hip Flexor
G
High resistance intervals
8 x 0:10 @ 60
A
Foam Roll
1 x 5:00
B1
Lateral Lunges
2 x 8
B2
Hip Air Palnes
2 x 8
B3
Band Step Over to Reverse Lunge
2 x 8
C1
1/2 kneeling T-Spine
2 x 8
C2
hip Flexor to Knight Stretch
2 x 8
C3
Push-up to Airplane
2 x 6
D1
Elevated Pigeon
2 x 8
D2
90/90
2 x 8
D3
Swimmers
2 x 12
E
Juggle
1 x 3:00
F
Tempo Run
10 x 00:15 @ 45
G
visualization
1 x 3:00
A1
Foam Roll
1 x 5:00
A2
Mobility Flow
A3
Dynamic Warm-up
1 x 10
A4
Lateral Line hops
2 x 5
A5
Power Skips
A6
Shuffle-Decel-Shuffle-Decel
2 x 5
B1
Standing Shotput
3 x 5
B2
Lateral Bounds
3 x 5
B3
Lateral Box Jump
3 x 3
C1
Lateral Sled Drags
2 x 10
C2
Lateral Shuffle to Sprint
2 x 5
D1
SA Push Press
3 x 5
D2
Band Resisted Side Plank Row
3 x 30
E1
Tempo Bench Press
8, 8, 6
E2
Lateral Lunges
8, 8, 6
F1
Inverted Row
8, 8, 6
F2
Curtsy Lunge
8, 8, 6
F3
Suitcase Carry
3 x 10
G
High resistance intervals
8 x 0:10 @ 60
A
Foam Roll
1 x 5:00
B1
Lateral Lunges
2 x 8
B2
Hip Air Palnes
2 x 8
B3
Band Step Over to Reverse Lunge
2 x 8
C1
1/2 kneeling T-Spine
2 x 8
C2
hip Flexor to Knight Stretch
2 x 8
C3
Push-up to Airplane
2 x 6
D1
Elevated Pigeon
2 x 8
D2
90/90
2 x 8
D3
Swimmers
2 x 12
E
Juggle
1 x 3:00
F
Tempo Run
10 x 15 @ 45
G
visualization
1 x 3:00
A1
Foam Roll
1 x 5:00
A2
Mobility Flow
A3
Dynamic Warm-up
1 x 10
A4
Forward and Back Line Hops
2 x 5
A5
Power Skips
A6
Accelerate to Decelerate to Backpedal
2 x 5
B1
Tall Kneeling Overhead Slam
3 x 3
B2
Medball Oblique Slam
3 x 3
B3
Hurdle Hops Forward
3 x 5
C1
Sled Marchs
2 x 10
C2
10 yrd fly (5yrd build up)
2 x 10
D1
TrapBar Jump
3 x 5
D2
Bear Plank Shoulder Tap
3 x 6
E1
Trap Bar Deadlift
8, 8, 6
E2
Landmine Press
8, 8, 6
F1
DB Step Down
8, 8, 6
F2
Tall Kneeling Single Arm Vertical Row
3 x 8
F3
Copenhagen Hold
3 x 20
G
High resistance intervals
8 x 0:10 @ 60
