Commercial gym intro program (ages 14-18)
Evolved Sports Performance
HockeyMachines are a good way to start moving weights, because they control the range of motion it is less likely that you will hurt yourself.
This program will help get you familiar and comfortable in a commercial gym setting.
After this program you will be ready to go on to the intro to weight lifting program, where you will progress o more free weights and learning the compound movements.
Remember Hockey is a physically demanding sport and this program will help build on the base that you created in the other programs,
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
B
Quick Feet
C1
Plate load chest press
3 x 12
C2
Alternating Supermans
3 x 10
D1
Plate load shoulder press
3 x 12
D2
Lying Handcuffs
3 x 10
E1
Pull-Up
3 x 8
E2
90-90 Hip Mobility
3 x 5
Conditioning
F
FINISHER 1
TABATA UP DOWNS 20 seconds of work 10 seconds of rest 8 rounds - 4 minutes
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
B
Dot Drill (BFS)
1 x 10
C1
Leg Press
4 x 10
C2
Skaters
4 x 4
D1
Prone Machine Hamstring Curl
4 x 8
D2
Single Leg Glute Bridge
4 x 10
E1
Leg Extension
3 x 10
E2
Lizard position shoulder touches
3 x 10
Conditioning
F
FINISHER 2
TABATA Squats WORK - 20 seconds REST - 10 seconds 8 sets - 4 minutes
Prep
A
Motofit Dynamic 3
Knee to chest x 10e Leg Cradle x 10e High Kicks x 10e Eagles x 10e Glute Bridges x 20/10/10 Scorpions x 10e Alt.Supermans x 10e Spider man Lunges x 8e Butt Kickers x 10e High knees x 10e Lunge with Hands up x 6e Inch worm x 8
B
Squat Jump
3 x 5
C1
Plate Loaded Seated Row
3 x 10
C2
Lat Pulldown
3 x 10
D1
Reverse Lunges
3 x 10
D2
Hand Release Push-Up
3 x 10
E1
Lateral Lunge
3 x 10
E2
Lizard position shoulder touches
3 x 10
Conditioning
F
FINISHER 2
TABATA Burpees WORK - 20 seconds REST - 10 seconds 8 sets - 4 minutes
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.
Your competition is already working, don't wait and let them get a head start!!!
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