Body Weight LVL 2 (Ages 10-13)
Evolved Sports Performance
HockeyHockey is tough sport, requiring you to be strong, quick and push to the end of the game
LVL 2 cranks up the volume and helps you achieve your goals!
This program will build on the movements and intensity from our LVL 1 program. We start to introduce more impact through plyometrics, add in more volume of training and crank up the conditioning!
Your going to need a little bit of room, a bench, a pull up bar or something you can do a pull up on and a good work ethic.
Spin bike / road bike/ mountain bike are options.
A
Heroic Warm-up
For Completion
B
Single Leg Side to Side
3 x 15
C
Push-Up
1 x MAX
D1
Power Step-Up
3 x 10
D2
Superman
3 x 10
D3
Push-Up
3 x 10
D4
V-Ups
3 x 10
E1
Bear Crawl
3 x 10
E2
Bird Dog
3 x 15
E3
Dead Bug
3 x 10
E4
Plank
3 x 30
F
Light Jog
1 x 15:00
A
Dynamic Activation
For Completion
B
Wideouts
3 x 20
C
Vertical Jump
4 x 6
D
1-mile Run
E1
Hand Release Push-Up
3 x 15
E2
Bicycle Sit-Ups
3 x 10
E3
High Knees In Place
3 x 30
F1
Single Leg Glute Bridge
3 x 10
F2
Frog Jump
3 x 10
F3
Inverted Row
3 x 10
G1
Close Grip Push-Up
3 x 10
G2
Reverse Lunges
3 x 12
G3
Run
3 x 60
G4
Front-Leaning Rest (FLR)
3 x 30
H
Light Jog
1 x 15:00
A
Heroic Warm-up
For Completion
B1
Bird Dog
3 x 10
B2
Lateral Lunge
3 x 10
B3
Skaters
3 x 10
C
Pull-Up
1 x MAX
D1
Pull-Up
3 x 6
D2
Groiner
3 x 10
D3
Fire Hydrant
3 x 10
D4
Alternating Supermans
3 x 15
E
Shuttle Run
8 x 30 @ 1:00
F
Light Jog
1 x 15:00
A
Agile 8
B1
Bird Dog
3 x 10
B2
Dead Hang
3 x 30
B3
Pass-Through
3 x 10
C
Jog
1 x 20:00
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.
