Features
5 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
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
B1
MPR SS Overcoming ISO
3 x 0:07
B2
MPR SS Trap Bar Deadlift (concentric)
3 x 5
B3
MPR Split Stance Broad Jump
3 x 3
C1
MPR Walking Lunge w/ Plate OH
3 x 8
C2
MPR SA DB Row
3 x 8
C3
MPR Glute Bridge DB Chest Press
3 x 6
Conditioning
D
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)
A
MPR Daily Lax Ball Lower Limb Release
1 x 5:00
B1
MPR Tibial Rotations
2 x 10
B2
Duck Walk
2 x 15
C1
MPR Romanov Lower Body Flow
2 x 5
C2
MPR Scapular CAR's
2 x 5
D1
MPR SA DB Farmers Carry w/ March (no heels)
2 x 10
D2
MPR Short Lever Hip Lift
2 x 10
D3
MPR Scap Row
2 x 10
Circuit
A
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
B
MPR Forward to Lateral Mini Hurdle Hop
2 x 3
C
MPR Large Figure 8 Sprint (crossover constraint)
3 x 1
D1
MPR Split Drop to Med Ball Scoop Toss
3 x 4
D2
MPR Barbell Split Squat
3 x 4
D3
MPR Banded Reactive DB Bench
3 x 6
Conditioning
E
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.
A
MPR Daily Lax Ball Lower Limb Release
1 x 5:00
B
MPR Wall Ankle Mobility
2 x 10
C1
Duck Walk
2 x 15
C2
mpr SFT Standing Mobility Flow
2 x 5
C3
MPR Crossover Lunge w/ Reach
2 x 5
D1
MPR Monkey Crawl
2 x 10
D2
MPR Frog Crawl
2 x 10
D3
MPR Peterson Lunge
2 x 6
D4
MPR ER Biased SL Glute Bridge
2 x 10
Circuit
A
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
B1
MPR Inverted Row Plyo (narrow to wide catch)
2 x 5
B2
MPR Plyo Push Up
2 x 5
B3
MPR SFT Ankle Hops
2 x 10
C1
MPR KB Swing
2 x 10
C2
MPR Plank w/ Vertical Pulldown
2 x 5
C3
MPR Floor Press to 1/2 Turkish Get Up Press
2 x 3