Body Weight LVL 3 (Ages 11-14)
Evolved Sports Performance
HOCKEY is tough sport, requiring you to be strong, quick and you're going to want to be able to play hard the whole game.
You need to have completed the LVL 2 program before starting on the LVL 3 program.
LVL3 cranks up the volume and helps you achieve your goals!
This program will build on the movements and intensity from our LVL2 program. This program is going to push you, and challenge you in new ways!! This is the last program before you enter into our intro to weightlifting programs!!
Your going to need a little bit of room, a bench, a pull-up bar, a couple of bands,and a good work ethic.
Spin bike / road bike/ mountain bike are options.
A
MotoFit DWU 3
B
Activation 2
C
Single Leg Side to Side
3 x 15
D
Squat Jump
4 x 8
E1
Power Step-Up
4 x 10
E2
Alternating Supermans
10, 10, 10, _
E3
Push-Up
4 x 15
E4
V-Ups
4 x 10
F1
Bear Crawl
3 x 10
F2
Bird Dog
3 x 15
F3
Dead Bug
3 x 10
F4
Plank
3 x 30
G
Light Jog
1 x 15:00
A
Dynamic Activation
For Completion
B
Wideouts
3 x 20
C
Single Leg Vertical Jumps
4 x 6
D
Pull-Up
1 x MAX
E1
Hand Release Push-Up
3 x 15
E2
Bicycle Sit-Ups
3 x 12
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 20:00
A
Heroic Warm-up
For Completion
B
Push-Up
1 x MAX @ 2:00
C1
Bird Dog
3 x 10
C2
Lateral Lunge
3 x 10
C3
Skaters
3 x 10
C4
Med.Ball FLR
3 x 30
D1
Pull-Up
3 x 6
D2
Groiner
3 x 10
D3
Fire Hydrant
3 x 10
D4
Alternating Supermans
3 x 15
E
1-mile Run
F
Light Jog
1 x 20:00
A
Agile 8
B
Activation 5
C1
Bird Dog
3 x 10
C2
Dead Hang
3 x 30
C3
Pass-Through
3 x 10
D
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.
