TS Performance
HockeyAfter a grueling hockey season, your body needs to reset and recover before ramping up for summer training. This 4-week phase is designed to restore mobility, improve movement quality, and correct hip imbalances, ensuring you’re strong, balanced, and ready to train at full capacity.
Give your body what it needs now, so you can hit summer training stronger than ever!
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
WARM UP day 1
Foam roll x10mins 1. Toe on Wall Hip Flexor Stretch x8ea 2. 90/90 Rotations x8ea 3. Groin Rocker x8ea 4. 1/2 Kneeling T-Spine Rotation x8ea MOVEMENT 1. Step Back Lunge w/ Knee Drive x5ea 2. Lateral Lunge x6ea 3. KB Swings x8 SPEED WORK x2 (rest 2 mins between sets) 1. Wall Leaning Knee Drives x5ea 2. Prowler March x10m
B1
Bird Dog
2 x 5
B2
Dead Bug
2 x 45
B3
Side Plank
2 x 4 @ 8
B4
Fire Hydrant
2 x 6 @ 6
C1
Half Kneel Chop
2 x 8
C2
Front Foot Elevated Split Squat
2 x 8
C3
1/2 Kneeling One Arm Cable Row
2 x 12
D1
Step Down
2 x 8
D2
Single Leg RDL
2 x 10
D3
1/2 Kneeling SA Cable Press
2 x 12
E1
ISO Split Squat
1 x 45
E2
Copenhagen Plank
1 x 5 @ 6
Prep
A
WARM UP day 2
Foam Roll x10mins 1. Breath work: 7s in, 5s hold, 8s out. Focus on what you want to get out of this session, what we want to get out of this off-season. This is the difference maker between good and great. There is a part in your brain that doesn't know the difference between visualization and real life, so if we can visualize our goals, our brain will think that the outcome has happened. 2. Side Lying Book Openers x8ea 3. Corbra x8 4. Hip Flexor to Hamstring x 6ea 5. Supine Lying Leg Raise x6 MOVEMENT 1. Cross Over Sled Drag or Banded x8ea 2. Step back Lunge Kb Swing x6ea 3. 1/2 Kneeling Cable Bar Press w/Rotation x6ea POWER WORK x2 (rest 2 mins between sets) 1. DB Jumps x5 2. Long Jump x5
B1
Bird Dog
2 x 5 @ 5
B2
DeadBug
2 x 40
B3
Side Plank
2 x 5 @ 8
B4
Standing MB Squeeze
2 x 5 @ 6
C1
1/2 Kneeling Cable Lift
2 x 8
C2
Single Leg Skater Squat
2 x 10
C3
1/2 Kneeling Bottom Up One Arm KB Press
2 x 12
D1
Hamstring Curl on Slides
2 x 5 @ 6
D2
1/2 Kneeling SA Cable Pull Down
2 x 12
D3
Incline Y
2 x 12
E1
ISO Supported Split Squat w/ Calf Raise
1 x 45
E2
Copenhagen Plank
1 x 5 @ 6
Prep
A
WARM UP day 3
Foam Roll 10mins 1. 1/2 Kneeling Shoulder CAR's x6ea 2. Prone Swimmers x6 3. Supine Leg Raise Circles x5ea 4. Downward Dog to Pigeon x5ea MOVEMENT 1. A-March x10m (FWD, LAT) 2. A-Skip x10m (FWD, LAT) 3. A-Skip For Height x10m 4. A-Skip for Distance x10m SPEED WORK 1. Lateral Bound For Distance x5ea 2. 1/2 Kneeling Sprint x1ea
B1
Bird Dog
2 x 5
B2
Dead Bug
2 x 45
B3
Side Plank
2 x 4 @ 8
B4
Fire Hydrant
2 x 6 @ 6
C1
Half Kneel Chop
2 x 8
C2
Front Foot Elevated Split Squat
2 x 8
C3
1/2 Kneeling One Arm Cable Row
2 x 12
D1
Step Down
2 x 8
D2
Single Leg RDL
2 x 10
D3
1/2 Kneeling SA Cable Press
2 x 12
E1
ISO Split Squat
1 x 45
E2
Copenhagen Plank
1 x 5 @ 6
