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SNH Hockey Performance

SNH Performance

Hockey
Coach
Zach Gjestvang

We focus on the physical attributes needed to become a better hockey athlete. Our programming will help you get back the mobility and strength that is often neglected during the season. We work with athletes from where they are and will regress and progress exercises to maintain progress but also push current physical capacity. Our coaches are dedicated at helping athletes grow and watching them achieve goals on and off the ice.

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Increase Hip Mobility
Get back the mobility needed to get into good hockey positions while improving overall control in end range.
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Improve Strength and Power
Train progressively throughout the off season and continue during the season to maximize on ice performance.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Programming designed to not only train hard, but teach you how to recover properly to gain the benefits of the hard work.
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Delivered through TrainHeroic
Use the app to have video descriptions and programming at your fingertips.
Equipment
Required
Dumbbells // Bench
Recommended
Barbell // Trap Bar // Cable Machine
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Wednesday
Week 1 Day 2

A1

SNH Thread the Needle

2 x 10

A2

SNH Cat/Cow

2 x 10

A3

SNH Prone Swimmer

2 x 10

B

SNH Split Stance Rotational MB Throw

3 x 6

C

SNH Copenhagen Drop

2 x 8

D

Box Jump

2 x 6 @ 18

E1

SNH Incline DB Bench Press

3 x 10

E2

SNH Bird Dog Row

3 x 10

F1

SNH Banded Pull Up

3 x 6

F2

SNH Landmine Push Press

3 x 8

G1

SNH DB Biceps Curl

3 x 10

G2

SNH Triceps Extension

3 x 10

H

SNH Farmers Walk

5 x 20

I

SNH Shoulder CARs

1 x 4 @ 10

J

SNH Sled Push

8 x 20

Thursday
Week 1 Day 3

A1

SNH 90/90 Hip Switches

1 x 10

A2

Downward Dog Lunge Rotation

2 x 5

B

SNH Plank Shoulder Tap

3 x 16

C

SNH Pro Agility

2 x 3

D1

SNH Goblet Squat

3 x 10

D2

SNH Standing Calf Raise

3 x 12

E1

SNH Single Leg RDL

3 x 8

E2

SNH Tibialis Raise

3 x 12

F1

SNH Glider Lateral Lunge

3 x 8

F2

SNH Eccentric Hamstring Kickout

3 x 6 @ 3

G

SNH Standing Hip CARs

2 x 3 @ 10

H

Assault Bike

1 x 8:00

Friday
Week 1 Day 4

A1

SNH Thread the Needle

2 x 10

A2

SNH Cat/Cow

2 x 10

A3

SNH Prone Swimmer

2 x 10

B1

SNH Med Ball Slam

3 x 6

B2

SNH Copenhagen Plank

2 x 15

C

Box Jump

2 x 6 @ 18

D1

SNH DB Bench Press

3 x 10

D2

SNH TRX Row

3 x 10

E1

SNH Eccentric Pull-up

3 x 4 @ 4

E2

SNH Seated DB Military Press

3 x 8

F1

SNH DB Biceps Curl

3 x 12

F2

SNH Triceps Extension

3 x 12

G1

SNH Wrist Flexion

3 x 10

G2

SNH Wrist Extension

3 x 10

H

Couch Stretch (Hip Flexors)

2 x 1:00

I

SNH Sled Push

1 x 20 @ 8

Saturday
Week 1 Day 5

A1

Downward Dog Lunge Rotation

2 x 5

A2

SNH 90/90 Hip Switches

1 x 10

B1

SNH Plank

2 x 15

B2

SNH Side Plank

2 x 15

C1

SNH Long Sitting Hip Flexion

2 x 12

C2

SNH Supine Bridge March

2 x 20

D1

SNH Trap Bar Deadlift

4 x 8

D2

SNH Half Kneeling Hip Abduction

3 x 6 @ 3

E1

SNH Rear Foot Elevated Split Squat

4 x 8

E2

SNH Half Kneeling Adductor Rock

3 x 10

F

SNH Side Lying Hip CARs

2 x 5 @ 5

G

Assault Bike

1 x 10:00

Coach
coach-avatar Zach Gjestvang

Director of Strength and Conditioning; 19+ years coaching at the professional level and clinical setting rehabbing athletes.

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Come train with us to maximize your potential!

Let us help you turn your weaknesses into strengths and progress your game on the ice with the ability to personally connect with an experienced strength and conditioning coach.

Start My 7-Day Free Trial
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Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

SNH Hockey Performance
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SNH Hockey Performance
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SNH Hockey Performance
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SNH Hockey Performance