Body weight LVL 1 (Ages 8-10)
Evolved Sports Performance
Hockey**If you haven't worked out before this is the place to start!!!
This program will get you moving and help build an athletic base and help you to gain an understanding of movements which we will build off of as you move forward.
Your going to need a little bit of room, a bench,or something you can step up to and a good work ethic.
Spin bike / road bike/ mountain bike are options.**
Prep
A
Motofit Dynamic 1
Knees to chest x 10e Sweeps x 10e Toy soldiers x10e Leg swings x 10e Eagles x 10e Glute bridges x 20/10/10 Sumo squats to Stand x 8e Groiner with twist x 5e Pigeon x 5e Down dog toe touches x 10e Thoracic Rotations x 5e Alt.Supermans x 10e Inch worm x 8
B1
Air Squat
3 x 20
B2
Superman
3 x 10
B3
Push-Up
3 x 15
B4
V-Ups
3 x 10
C1
Bear Crawl
3 x 10
C2
Bird Dog
3 x 15
C3
Plank
3 x 30
D
Light Jog
1 x 15:00
Prep
A
Motofit Dynamic 2
Knees to chest x 10e Sweeps x 10e High Kicks x 10e Open Close gate x 10e Lunge with Psoas reach x 5e Groaner with Twist x 5e Pigeon x5e 90-90 x 6e 4 point hamstring x 4 Boxer bounces x 10 Fly swatters x 10e Lateral Lunge x 6e
B1
Hand Release Push-Up
3 x 15
B2
Bicycle Sit-Ups
3 x 10
B3
High Knees In Place
3 x 30
C1
Single Leg Glute Bridge
3 x 10
C2
Frog Jump
3 x 10
C3
Inverted Row
3 x 10
D1
Close Grip Push-Up
3 x 10
D2
Reverse Lunges
3 x 12
D3
Front-Leaning Rest (FLR)
3 x 30
E
Light Jog
1 x 15:00
Prep
A
MF Activation 1
Down Dog toe touches x 10e Shoulder touches x 10e Alt.Supermans x 10e 90-90 x8e 4 sets
B1
Pull-Up
3 x 6
B2
Groiner
3 x 10
B3
Fire Hydrant
3 x 10
C
Shuttle Run
8 x 30 @ 1:00
D
Light Jog
1 x 15:00
Drew Robertson
With over 20 years experience in the Strength and Conditioning field, Drew brings a wide knowledge having worked with multiple sports! Over the years he has worked with athletes just starting out to professional level athletes.
