Compete Sports Performance and Rehab
Hockey, Strength & Conditioning1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
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
Conditioning
B
Ball Squeeze Series
Squeeze a 16 - 20 in ball between knees during each exercise. 10 - 20 reps each exercise Crunches (3 foot positions) Heel Drops Trunk Rotations Bridges Straight Leg Weight Shift Crossover Weight Shift
C
Mini Band Single Leg Toe Taps
3 x 10
D1
KB Squat Jump
3 x 6
D2
CP Squat Jumps
3 x 6
D3
SB Deadbugs
3 x 15
D4
Couch Stretch (Hip Flexors)
3 x 0:20
E1
CP Lateral Bounds
3 x 6
E2
Bulgarian Split Squat
3 x 8
E3
Band Resisted Chops
3 x 10
E4
Pigeon Stretch
3 x 20
F1
1 - 2 Broad Jumps
3 x 6
F2
Single Leg Glute Bridge
3 x 15
F3
Side Plank
3 x 0:30
F4
Ankle Rocks
3 x 10
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
Ball Squeeze Series
Squeeze a 16 - 20 in ball between knees during each exercise. 10 - 20 reps each exercise Crunches (3 foot positions) Heel Drops Trunk Rotations Bridges Straight Leg Weight Shift Crossover Weight Shift
C
Mini Band Clams and Bridges
3 x 10
D1
Transition Squat
3 x 6
D2
Transition Jumps (skater)
3 x 6
D3
Kneeling Pallof Press
3 x 15
D4
Pigeon Stretch
3 x 0:20
E1
Weight Shifts
E2
Weight Shifts
F1
Weight Shifts
3 x 10
F2
One arm DB floor press
3 x 10
F3
3 way situp
3 x 10
F4
Hip Flexor and Groin Stretch
3 x 5
G1
Single Leg RDL
3 x 6
G2
1-Arm DB Row
3 x 10
G3
Copenhagen Side Plank (floor)
3 x 30
G4
Active Hamstring Stretch
3 x 20
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
B1
Bird Dog
3 x 15
B2
Dead Bug
3 x 15
C
Lateral Band Walk (Mini Band)
3 x 10
D1
Medicine Ball Slam
3 x 10
D2
Squat and Press - Resistance Band
3 x 10
D3
Side Plank Rotations
3 x 10
D4
Deep Squat with Rotation
3 x 5
E1
Hand Release Push-Up
3 x 10
E2
Chest-Supported DB Row
3 x 10
E3
Skater Squat
3 x 10
E4
Open Book Stretch
3 x 6
F1
Half-Kneeling KB Press
3 x 10
F2
Pull-Up
3 x 6
F3
CP Shoulder Wall Mobility Series
3 x 5
