Goals and Rules for Inseason Sessions

Goals/Rules for today: *** Pay attention to the changes on the TB Deadlifts, Were doing clusters this week *** 1) Enter the gym with focus and intent - the goal is to get in and out, dont just go through the motions. no one gets better that way. Have a purpose, watch the videos before hand and get after it 2) Stick to the rest times - these are more important during these phases 3) Pay attention to the prescriptions of weights - I made them this way for a reason, I dont want you to be gassed going into the weekend 4) example of Prescriptions - When it says for example 5 reps at 8 rep max, pick a weight you could do 8 reps with and only do 5 reps with it

Warm up Foam roll/Lax Ball Release - Spend 5 minutes rolling the calves/hamstrings and glutes Mobility - SL lunge w/ High Hand Reach x10/side - Hamstring Sweep x10/side - Downdog to SL Lunge x10 - Lateral Lunge (supported or unsupported) x10/side Activations A1) Side Plank Hip Abduction - 2x10/s A2) Bent Knee Calf Raise - 2x10/s A3) Band Pull Apart - 2x10

MPR Trap Bar Deadlift (touch & go)

3 x 6

MPR KB Swing

3 x 10

MPR 1/2 Kneeling MB Throw w/ Step

3 x 3

MPR Barbell Forward Lunge

3 x 8

MPR Landmine SA Press to SS

3 x 5

MPR Band Assisted Plyo Push Up

3 x 6

Choice Cardio - 1 min intervals

This is OPTIONAL - If you think you need it or have a light week ahead complete this section Pick a piece of cardio equipment of your choice: We are doing 1 minute intervals today. This means HIGH intensity. It should be hard and quite fatiguing. push your limits You're going 1 minute work with 1 minute rest. - 6 Sets 1 minute work - 1 minute rest - Try to maintain or increase intensity each set: - If you're on a bike - Keep the RPM above 100 during 1 minute on - If you're on a rower - Try to hit 250m during the 1 minute on - If you're on a treadmill - Try to maintain the distance each set

In Season Mobility P4

Daily Lax Ball Release Lower - You should be doing this everyday but make time for it atleast twice per week 2 Rounds of the following (complete 2 rounds of A before going to B, and so on) A1) 90/90 Flow Progression x10 - Try to get one progression higher than last phase A2) Rear Foot Elevated Quad Stretch x 30 sec A3) Supine Banded Hamstring Stretch w/ Extension x10/s B1) Adductor Groin Slide x 10/s B2) Self PNF Ankle Mobility x 5+5 Handeye Drills - I want to improve your mental sharpness so while you perform these i want you to try and recite the alphabet backwards or countdown from 100 by 7, 9, 11 or some other odd increment. You can do the dowel ones with a dowel or hockey stick - Same Hand Juggle - 30sec - Tb Dowel Dribble - 30 sec - Tb Dowel Juggle - 30sec

In Season Speed/Agility Maintenance PPH P4

Perform these with intent!! Focus and be sharp, we need MAX output on these A1) Double Contact Linear Skip - 2x10m A2) Skips for Height - 2x20m A3) Skips for Distance - 2x10m B1) Banded First Step Drill - 3x4/s B2) 1/2 kneeling 10m Sprint - 3 sets (rest for 1-2 minutes between sets) - No video but start from the same position yu do in the banded first step drill and sprint for 10m

MPR 1/2 Kneeling Cable Y w/ Rotation

2 x 10

MPR 1/2 Kneeling Shoulder Complex

2 x 5

MPR SA DB Farmers Carry w/ Figure 8

2 x 2

Banded Stretching Series

Long hold stretches - These should be done at least 3 times per week - hold each stretch for 2-3 minutes Band emphasized Hip Flexor (remember to tuck your butt under, squeeze the glutes) Band Emphasized Groin Stretch - try to get your elbow to the floor Band Emphasized Groin Rocker

A1) Squat to Stand - 2x10 A2) Groin Rocker w/ IR - 2x10/s A3) Toe on Wall hip Flexor - 2x30" A4) 1/2 Kneeling Tspine rotation w/ Band - 2x5/s Activations A1) Top foot Elevated Side Plank - 2x15" A2) Standing Psoas March - 2x8/s A3) Face Pull - 2x10 Patterns A1) Crossover Skip - 2x10m A2) Lateral Skip - 2x10m A3) A Skip - 2x10m

MPR Landmine Squat to Press

3 x 6

MPR Box Jump to Jump

3 x 4

MPR Deadbug w/ MB Pass

3 x 10

MPR Rear Foot Elevated SS

3 x 6

MPR TRX Row

3 x 12

MPR Banded Speed Row

3 x 10

Daily Lax Ball Release Lower - You should be doing this everyday but make time for it atleast twice per week 2 Rounds of the following (complete 2 rounds of A before going to B, and so on) A1) Hip Flexor Hamstring Stretch x10/s A2) Closed Chain Hip IR x10/s A3) Closed Chain Hip ER x10/s B1) Self PNF 90/90 x5+5 B2) Self PNF Hip Flexor x5+5 Handeye - Same Hand juggle - 2x30sec - Floor + Wall Dribble - 2x30sec (i dont have a video for this one but you are going to dribble a basketball off the floor in one hand while you throw and catch a tennis ball off the wall in the other hand)

Perform these with intent!! Focus and be sharp, we need MAX output on these A1) Double Contact Lateral Skip 2x20m A2) Power Shuffle 2x20m B1) Drop in Lateral Lunge - 3x4/s B2) Med Ball Lateral Bound to Wall Toss - 3x4/s C1) Shuffle to return to sprint - 3x5m + 10m sprint (max sure you rest 1-2 minutes between sets)

MPR Glute Med Iso Wall Push w/ 1/4 Squat

2 x 10

MPR 1/2 Kneeling Hip Flexor Lifts w/ Hold

2 x 12

MPR Bent Knee Calf Raise

2 x 10

Banded Stretching Series

Long hold stretches - These should be done at least 3 times per week - hold each stretch for 2-3 minutes Band emphasized Hip Flexor (remember to tuck your butt under, squeeze the glutes) Band Emphasized Groin Stretch - try to get your elbow to the floor Band Emphasized Groin Rocker

Mobility - Toe on wall hip Flexor x30 sec - Wall Ankle mobility x20/s - Lateral Lunge w/ T Spine Reach x10/s - Ham Sweeps x10/s Activation A1) Banded Lateral Walks - 2x5m out and back A2) Push up Birddog - 2x4/s A3) SL Foot Elevated Glute Bridge - 2x8/s

MPR KB Swing

3 x 8

MPR Split Drop to Med Ball Scoop Toss

3 x 5

MPR Seated Broad Jump

3 x 4

MPR Barbell Split Squat

3 x 6

MPR Short Lever Hip Lift

3 x 10

In season bonus recovery #1

Recovery/Corrective Circuit Mobility - Rip through one round of each - Each movement should be SLOW, DELIBERATE, and under CONTROL - 90/90 Leg Sweep x10/s - Quadruped Hip CAR's x5/s - Standing Shoulder CAR's x5/5 - Scapular CAR's x10 Correctives A1) Scap Row - 2x10 - can be done with machine or band if you're at home A2) Tib Raises - 2x20 A3) inversion/eversion calf raises - 2x15/s

5 Minutes Diaphragm breathing and intention setting - Watch the video below. Take 5 minutes to do intentional breath work and intention setting. This seems silly but having control of your mind is one of the most underrated skills in sports. Use a slow inhale and a long slow exhale all through the NOSE. Feel your ribs expand 360 degrees, imagine there is a baloon in your stomach and you're trying to fill it. - Practice running through your intentions in your head. What is your role on the team? What kind of player do you want to be? How are you going to beat the competition? This can be whatever you need it to be but VISUALIZE it happening. Contrast Shower/Sauna x 10 minutes - If you have access to a sauna, use it. If not, use the shower. - Take a 5 minute hot shower and for the last 5 minutes turn it to as COLD as it can go. Focus on your breath, LONG deep inhale and exhale through the nose. Relax into the cold

Gameday Message

IT GAME DAY!!!! LFG - This is what we train for - Make the most of your opportunity!!! Use this as your warm up before practices and games. Being warm before the game is essential for a few reasons: 1) Helps get the muscles firing 2) Reduces injury risks 3) Dials you in to play at your best You will need a mini band for this warm up. Always a great idea to have a lacrosse ball and mini band in your hockey bag

Gameday Warm Up

1) 5-10 minutes of visualization and intention setting - Spend a few minutes on your own visualizing the game, your role within the game, and your plan for the game. Details matter, go execute Mobility - Walking SL Lunge - 2x5/s - Walking Floor Sweep - 2x10/s - Lateral Lunge (supported or unsupported) - 2x5/s - Walking Cradle Stretch - 2x10/s - 1/2 kneeling wall Tspine Rotation - 2x10/s Activations A1) Step Up w/ Knee Drive - 2x10 A2)SL RDL w/ Knee Drive - 2x8 A3) Banded Wall Walk - 2x5 Coordination/Priming A1) Pogos to Drop Catch - 3x6/side A2) Split Squat Jumps (do it without the DB's) - 3x5/side B1) Bound to Sprint - 5 sets slowly increasing in intensity (start at 50% sprint, 60% sprint, 70% and so on...)