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Prep
A
Lower Body Neural Prep
This Circuit is to prep the nervous system for some upcoming athleticism work. Do three sets of each exercise with progressive intensity. Follow the instructions below; Sets 1 = 60% effort - Set 2 = 75% effort - Set 3 = 90% effort Isometric Rack Split Squats = each leg 4 second pull. (You can do Isometric Hack Squat if you want to do not want to do split squats.) DB Jumps = 4 jumps at 10% body weight. Banded Jumps = 8 reps with a medium band. Rest 10 second between exercises, 45 seconds between sets.
B
Altitude Drops
4 x 5
C
Alternating Kettlebell Pass
3 x 12
D
Supported Skater Squat
3 x 6
E
Trap Bar Deadlift
4 x 6
F
Lateral Deceleration Lunge
4 x 5
G
Bent Knee Copenhagen’s
3 x 30
Prep
H
Lower Body Flexibility
Do each stretch for 30 seconds. Unilateral stretches should be done for 30 seconds each leg.
Prep
A
Shoulder Prep
Engage in a dynamic circuit to prime your shoulders for the demands ahead, activating key stabilizers and promoting optimal range of motion. 10-15 reps each exercise. This is a warm-up, so take your time. Use a light weight for OHP Hand release push-ups should be 5 reps 3 rounds, take rest as needed.
B
Banded T Rotation
3 x 6
C
1 Arm Kettlebell Press
4 x 6
D
Bench Press, Pause
4 x 6
E
Seated Row
4 x 6
F1
Incline Bench Press
3 x 10
F2
Bent Over Barbell Row
3 x 10
G
Banded Olympic Bar Wrist Flexion
4 x 8
Prep
A
Hop Series
Start off with this hop series to warm up and strengthen your feet. 10 metres for each exercise. Complete 2-3 sets. Rest 10 seconds between exercises, 30 seconds between sets. You don't have to these barefoot. Try and make each set a little more explosive.
B
6 Second Peak Power Test
A
Dynamic 90/90
3 x 12
B
Hip Drops
3 x 10
C
Hip/Thoracic Opener
3 x 6
D
Standing Ankle Dorsiflexion, Toe to Ankle
3 x 8
E
Hip/Thoracic Control, Airplane
3 x 8
Prep
A
Upper Body Engagement
Do not rush these movements. They are all about preparing the body. 2-3 rounds, 10 reps each exercise (Alternating DB OHP is 5 each arms). Pick a light weight that is easy to work with. No more than 30 seconds rest between rounds.
B
Suitcase Hold
3 x 30
C
Elevated Bent Knee Shoulder Taps
3 x 12
D1
Bench Press
4 x 8
D2
Chest Supported Row
4 x 8
E1
Overhead Barbell Press
4 x 8
E2
DB Lateral Raise
4 x 12
F
Renegade Row
3 x MAX
G1
Biceps Curl, Barbell
4 x 12
G2
Triceps Your Choice
4 x 12
Prep
A
Hip Prep
Use this circuit to warm up the hips. 3 round with 15 seconds rest between rounds Hip Drops - 8 reps (drop as low as possible) Backwards Swing Step - 6 reps each way (controlled reps and focus on coordination) Banded Lateral Lunge - 8 each side (be in control throughout the entire exercise)
B
Forward Deceleration Lunge
3 x 8
C
1 Leg Box Squat
3 x 12
D
Squat
4 x 6
E
LM Cossack Squat
3 x 12
F
Side Step Ups
3 x 8
G
KB Single Leg Deadlift, Supported
3 x 8
Brent is a multi-faceted coach, blending expertise as a CSCS-certified professional and kinesiology professor. With a passion for hockey that spans coaching and playing, I bring a unique blend of practical experience and academic knowledge to every aspect of player development. My holistic approach integrates cutting-edge research with hands-on training to unlock the full potential of athletes.
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