Ztending Hockey Club
Hockey1 sessions per week
Must use App app to view and log training
Program Training
A1
90-90 Reaches
2 x 6
A2
Adductor Rock Back
2 x 8
A3
Band Distracted Hip Flexor IR/ER
2 x 10
A4
Frog Rock Backs
2 x 8
A5
Cossack Squat
2 x 8
A6
Knee to Wall Ankle Mobility
2 x 8
A7
Anterior Tib Wall Raises
2 x 12-15
A8
Copenhagen Short Lever Hip Lift
2 x 10-12
A9
Glute Bridge w/Adductor Squeeze
2 x 10
B
Diaphragmatic Breathing
1 x 2:00
A
Cat Cow
1 x 15
B1
Quadruped T/S Rotation
2 x 8
B2
Open Book
2 x 8
B3
Seated Wall Slide
2 x 8-12
B4
Banded Pull Aparts
2 x 12
B5
Mini Band Serratus Wall Slides
2 x 8-10
B6
Kneeling Bench Lat Stretch
2 x 30
B7
Thread the Needed
2 x 8
B8
Bear Rock Back
2 x 8
B9
Deep Squat Breathing
2 x 30
A
Stationary Bike
1 x 10:00
B
Standing Single Leg Alphabet (Hip Activation)
1 x 2 @ 15 lb
C
Single Leg KB Pass
2 x 30 @ 15 lb
D
Spanish Squat
2 x 20
E
Posterior Step Down
2 x 15
F
Side Lying Adductor Lift Offs
2 x 30 @ 0 lb
G
Bear Crawl Leg Extensions
2 x 15
