Compete Sports Performance and Rehab
Hockey1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Dynamic Warm Up Stretches
1 x each exercise over 10 yards Heel to Butt Knee to Chest Lateral Squat Walk Knee to Chest Resist Hip Flexor to Hamstring Stretch Lunge with Rotation Glut Stretch Hamstring Stretch Half Squat and Push Across SLDL Walk Straight Leg Kicks Hip Rotations FWD/BKWD
Prep
B
Dynamic Warm-Up Movement
1 x each direction over 10 yards Shuffles Cariocas High Knee Runs Butt Kickers Skips Skips for Height Shuffle to Sprint 3 Hops to Sprint (Both Feet, Left, Right)
Prep
C
Core Activation
Perform 10 1- 12 reps of each exercise Sit Up Heel Drops Dying Bugs Trunk Rotations Bridges Single Leg Bridges Prone Alternate Arm/Leg Lifts
D
Mini Band Single Leg Toe Taps
3 x 10
E1
Push Press
3 x 10
E2
CP Squat Jumps
3 x 5
E3
Bent Over T, Y, I
3 x 15
E4
Glute Stretch
3 x 5
F1
Back Squat
3 x 10
F2
Single Leg Squat Jump
3 x 5
F3
CP Shoulder Wall Mobility Series
3 x 10
F4
Spiderman with Rotation
3 x 5
G1
Bulgarian Split Squat
3 x 6
G2
Single Leg Stickhandle
3 x 0:30
G3
Single Arm Stickhandle
3 x 15
G4
Deep Squat to Hamstring Stretch
3 x 5
H
Medicine Ball Ab Series 1
2 x 20
Recovery
I
Foam Roll Routine
Spend 30 seconds on each location Glutes IT Band Quads Hamis Calves
Prep
A
Dynamic Warm Up Stretches
1 x each exercise over 10 yards Heel to Butt Knee to Chest Lateral Squat Walk Knee to Chest Resist Hip Flexor to Hamstring Stretch Lunge with Rotation Glut Stretch Hamstring Stretch Half Squat and Push Across SLDL Walk Straight Leg Kicks Hip Rotations FWD/BKWD
Prep
B
Dynamic Warm-Up Movement
1 x each direction over 10 yards Shuffles Cariocas High Knee Runs Butt Kickers Skips Skips for Height Shuffle to Sprint 3 Hops to Sprint (Both Feet, Left, Right)
C1
Fire Hydrant
3 x 10
C2
Bird Dog
3 x 10
C3
Single Leg Bridge
3 x 10
D1
Alternating DB Bench Press
3 x 10
D2
Prone Retraction
3 x 15
D3
Weight Shifts
3 x 15
D4
CP Shoulder Wall Mobility Series
3 x 5
E1
Bent Over Row
3 x 10
E2
Half-Kneeling KB Press
3 x 10
E3
Single Leg RDL
3 x 10
E4
T Spine Rotation
3 x 5
F1
2-Step Lateral Shuffle
3 x 0:30
F2
3 Way Shoulder Raise
3 x 10
F3
CP Shoulder Rotator Cuff Series
3 x 15
F4
Ankle Rocks
3 x 10
G1
Crossovers
3 x 0:30
G2
Overhead Pulldown
3 x 15
G3
DB Bicep Curls
3 x 10
G4
DB Overhead Tricep Extension
3 x 10
G5
Inchworm
3 x 5
Recovery
H
Foam Roll Routine
Spend 30 seconds on each location Glutes IT Band Quads Hamis Calves
A
Jog
1 x 5:00
B1
Air Squat
1 x 10
B2
Deep Squat to Hamstring Stretch
1 x 6
B3
Step Back Lunge
1 x 10
B4
Hip Flexor and Groin Stretch
1 x 6
B5
Single Leg RDL
1 x 10
B6
Spiderman to Hamstring Stretch
1 x 6
C1
Max Effort Broad Jump
3 x 5
C2
Kneel to Sprint Linear
3 x 3 @ 5
C3
Inchworm
3 x 5
D1
CP Lateral Bounds
3 x 5
D2
Kneel to Sprint Lateral
3 x 3 @ 5
D3
Glute Stretch
3 x 5
E1
Plank
3 x 0:30
E2
Side Plank
3 x 0:30
F
Light Jog
1 x 5:00
Recovery
G
Foam Roll Routine
Spend 30 seconds on each location Glutes IT Band Quads Hamis Calves
Prep
A
Dynamic Warm Up Stretches
1 x each exercise over 10 yards Heel to Butt Knee to Chest Lateral Squat Walk Knee to Chest Resist Hip Flexor to Hamstring Stretch Lunge with Rotation Glut Stretch Hamstring Stretch Half Squat and Push Across SLDL Walk Straight Leg Kicks Hip Rotations FWD/BKWD
Prep
B
Dynamic Warm-Up Movement
1 x each direction over 10 yards Shuffles Cariocas High Knee Runs Butt Kickers Skips Skips for Height Shuffle to Sprint 3 Hops to Sprint (Both Feet, Left, Right)
Prep
C
Core Activation
Perform 10 1- 12 reps of each exercise Sit Up Heel Drops Dying Bugs Trunk Rotations Bridges Single Leg Bridges Prone Alternate Arm/Leg Lifts
D
Mini Band Single Leg Toe Taps
3 x 10
E1
Push Press
3 x 10
E2
CP Squat Jumps
3 x 5
E3
Bent Over T, Y, I
3 x 15
E4
Glute Stretch
3 x 5
F1
Back Squat
3 x 10
F2
Single Leg Squat Jump
3 x 5
F3
CP Shoulder Wall Mobility Series
3 x 10
F4
Spiderman with Rotation
3 x 5
G1
Bulgarian Split Squat
3 x 6
G2
Single Leg Stickhandle
3 x 0:30
G3
Single Arm Stickhandle
3 x 15
G4
Deep Squat to Hamstring Stretch
3 x 5
H
Medicine Ball Ab Series 1
2 x 20
Recovery
I
Foam Roll Routine
Spend 30 seconds on each location Glutes IT Band Quads Hamis Calves
Prep
A
Dynamic Warm Up Stretches
1 x each exercise over 10 yards Heel to Butt Knee to Chest Lateral Squat Walk Knee to Chest Resist Hip Flexor to Hamstring Stretch Lunge with Rotation Glut Stretch Hamstring Stretch Half Squat and Push Across SLDL Walk Straight Leg Kicks Hip Rotations FWD/BKWD
Prep
B
Dynamic Warm-Up Movement
1 x each direction over 10 yards Shuffles Cariocas High Knee Runs Butt Kickers Skips Skips for Height Shuffle to Sprint 3 Hops to Sprint (Both Feet, Left, Right)
C1
Fire Hydrant
3 x 10
C2
Bird Dog
3 x 10
C3
Single Leg Bridge
3 x 10
D1
Alternating DB Bench Press
3 x 10
D2
Prone Retraction
3 x 15
D3
Weight Shifts
3 x 15
D4
CP Shoulder Wall Mobility Series
3 x 5
E1
Bent Over Row
3 x 10
E2
Half-Kneeling KB Press
3 x 10
E3
Single Leg RDL
3 x 10
E4
T Spine Rotation
3 x 5
F1
2-Step Lateral Shuffle
3 x 0:30
F2
3 Way Shoulder Raise
3 x 10
F3
CP Shoulder Rotator Cuff Series
3 x 15
F4
Ankle Rocks
3 x 10
G1
Crossovers
3 x 0:30
G2
Overhead Pulldown
3 x 15
G3
DB Bicep Curls
3 x 10
G4
DB Overhead Tricep Extension
3 x 10
G5
Inchworm
3 x 5
Recovery
H
Foam Roll Routine
Spend 30 seconds on each location Glutes IT Band Quads Hamis Calves
A
Jog
1 x 5:00
B1
Air Squat
1 x 10
B2
Glute Stretch
1 x 6
B3
Step Back Lunge
1 x 10
B4
Hip Flexor and Groin Stretch
1 x 6
B5
Single Leg RDL
1 x 10
B6
Spiderman to Hamstring Stretch
1 x 6
C1
Power Skip
3 x 20
C2
6 Yard Sprint
3 x 5 @ 5
C3
Inchworm
3 x 5
D1
20 Yard Sprint
3 x 3 @ 5
D2
Spiderman to Hamstring Stretch
3 x 5
E1
Plank
3 x 0:30
E2
Side Plank
3 x 0:30
F
Light Jog
1 x 5:00
Recovery
G
Foam Roll Routine
Spend 30 seconds on each location Glutes IT Band Quads Hamis Calves
