Mobility - 2-3 Rounds depending how stiff you're feeling - Active Pigeon Stretch x 5/side - Groin Rocker Slide x 5/side - Squat to Stand x 10 - A Frame Crawl x 10m Movement Prep - 2 Rounds A1) Top Foot Elevated Alternating Knee Drive x 10 (5 of each) A2) SL SB Ham Curl x 10

MPR SS Overcoming ISO

3 x 0:07

MPR SS Trap Bar Deadlift (concentric)

3 x 5

MPR Split Stance Broad Jump

3 x 3

MPR Walking Lunge w/ Plate OH

3 x 8

MPR SA DB Row

3 x 8

MPR Glute Bridge DB Chest Press

3 x 6

RSA - 6sec on 10sec off

OPTIONAL - Do this is you have been playing low minutes (under 7/game) or you hvae a light week of hockey Repeated Sprint Ability Conditioning Do this on the bike Perform 6 seconds of ALL OUT work (SPRINT) and 10 Seconds of rest. Complete 4 sets before resting for 2-3 minutes. Repeat this process for 3 total rounds (i.e - 4 sets of 6 second sprint w/ 10 seconds rest performed twice with 2-3 minutes. between sets of 4)

MPR Daily Lax Ball Lower Limb Release

1 x 5:00

MPR Tibial Rotations

2 x 10

Duck Walk

2 x 15

MPR Romanov Lower Body Flow

2 x 5

MPR Scapular CAR's

2 x 5

MPR SA DB Farmers Carry w/ March (no heels)

2 x 10

MPR Short Lever Hip Lift

2 x 10

MPR Scap Row

2 x 10

Mobility - 2-3 Rounds depending how stiff you're feeling - Pancake Reaches x 8 - 90/90 Reach Through x 5/side - Hip Flexor Groin Flow x 5/each - Bear Plank Kick Through x 5/each way Movement Prep - 2 Rounds A1) 4 Way Lunge Matrix (light MB) x 2/each pattern A2) 1/2 Kneeling Y w/ Rotation x 8/side

MPR Forward to Lateral Mini Hurdle Hop

2 x 3

MPR Large Figure 8 Sprint (crossover constraint)

3 x 1

MPR Split Drop to Med Ball Scoop Toss

3 x 4

MPR Barbell Split Squat

3 x 4

MPR Banded Reactive DB Bench

3 x 6

HIIT Short - 30sec on 1min off

OPTIONAL CONDITIONING - Do this if your minutes are low or you have a light week of hockey Hit these on the bike or Airbike Perform: 5 Sets - 30 Seconds work 1 minute Rest The 30 seconds of work should be at a high intensity.

MPR Daily Lax Ball Lower Limb Release

1 x 5:00

MPR Wall Ankle Mobility

2 x 10

Duck Walk

2 x 15

mpr SFT Standing Mobility Flow

2 x 5

MPR Crossover Lunge w/ Reach

2 x 5

MPR Monkey Crawl

2 x 10

MPR Frog Crawl

2 x 10

MPR Peterson Lunge

2 x 6

MPR ER Biased SL Glute Bridge

2 x 10

Mobility - 2-3 Rounds - 1/2 Kneeling T Spine Opener w/ Band x 6/side - Wall Slide x 8 - Rotating Crab Bridge x 5/each way Movement Prep - 2 Rounds A1) Wall Handcuff Walk x 5 A3) 3D Tall Plank ISO x 10 sec/each position

MPR Inverted Row Plyo (narrow to wide catch)

2 x 5

MPR Plyo Push Up

2 x 5

MPR SFT Ankle Hops

2 x 10

MPR KB Swing

2 x 10

MPR Plank w/ Vertical Pulldown

2 x 5

MPR Floor Press to 1/2 Turkish Get Up Press

2 x 3