Built for Sno-King Hockey Athletes This bodyweight training program was developed specifically for Sno-King Amateur Hockey Association by the coaches at GForce Athletics, powered by Goodman Elite Training. Designed to be done anywhere, with no equipment required, this program builds strength, mobility, speed, and explosiveness tailored to the needs of hockey players. Available through a convenient subscription plan, get started today and elevate your game!
A1
Leg Swings
1 x 5
A2
Ankle Circles
1 x 5
A3
Supported Hip Circles
1 x 5
A4
Across Apart
1 x 5
A5
High Knee Skip
1 x 15
A6
Lateral High Knee Skip
1 x 15
A7
High Knees
1 x 15
A8
Lateral High Knee Skip
1 x 15
A9
Ankle Hops
A10
Push Ups
1 x 10
A11
Single Leg Series
1 x 15
A12
Unsupported Shin Box
1 x 5
A13
Downward Dog <> Upward Dog
1 x 5
A14
Arm Circles (Big)
1 x 5
B1
Split Jump
4 x 4
B2
3 Point Sprint Starts
3 x 2 @ 5
B3
1/2 Kneeling Lateral Sprint
4 x 1 @ 10
B4
Sprint
4 x 3 @ 20
C1
1 1/2 Squat
4 x 8
C2
Eccentric Push Up
4 x 8
C3
Single Leg Hip Bridge - Switch
4 x 10
C4
Single Hand Front Bridge > Single Forearm Front Bridge
1 x 15
A1
Forward Lunge - Overhead Reach
1 x 3
A2
Lateral Lunge - Crossbody Reach
1 x 3
A3
High Knee Skip
1 x 15
A4
Lateral Skate Hop
1 x 15
A5
High Knees
1 x 15
A6
Lateral High Knee Skip
1 x 15
A7
Ankle Hops
1 x 15
A8
Push Ups
1 x 10
A9
Unsupported Shin Box
1 x 5
A10
Downward Dog <> Upward Dog
1 x 5
A11
Jogging Knee Hug
1 x 15
A12
Jogging Reaching Quad
1 x 15
A13
Across Apart
1 x 5
A14
Arm Circles (Big)
1 x 5
A15
Supported Hip Circles
1 x 5
A16
Leg Swings
1 x 5
A17
Heel Toe Rock
1 x 15
B1
Cycle Split Squat Jumps
4 x 5
B2
Reactive Triple Hop For Distance
4 x 4
B3
Lateral Shuffle > Sprint
4 x 2
C1
Lateral Crawling - Push Ups
4 x 5
C2
ISO Split Squat > Front Foot Hops
4 x 30
C3
Water Bottle ISO Lateral Raise
4 x 60
C4
Single Leg RDL - Knee Drive Jump
4 x 10
A1
Arm Circles (Big)
1 x 5
A2
Heel Toe Rock
1 x 15
A3
Leg Swings
1 x 5
A4
Supported Hip Circles
1 x 5
A5
Across Apart
1 x 5
A6
Jogging Knee Hug
1 x 15
A7
Jogging Reaching Quad
1 x 15
A8
Forward Lunge - Overhead Reach
1 x 3
A9
Lateral Lunge - Crossbody Reach
1 x 3
A10
High Knee Skip
1 x 15
A11
Lateral Skate Hop
1 x 15
A12
High Knees
1 x 15
A13
Lateral High Knee Skip
1 x 15
A14
Ankle Hops
1 x 15
A15
Push Ups
1 x 10
A16
Unsupported Shin Box
1 x 5
A17
Downward Dog <> Upward Dog
1 x 5
B1
Standing Double Switch
4 x 6
B2
Single Leg Hop For Distance
4 x 5
B3
Skip for Height
4 x 2 @ 20
B4
3 Point Sprint Starts
4 x 2 @ 20
B5
Skip for Distance
4 x 2 @ 20
C
Push Ups
3 x 1:00
D
ISO Split Squat
3 x 60
E
Side Bridge Reach Under
3 x 30
F
ISO Single Leg Hip Bridge
3 x 30
Ashley, a CSCS coach from Bartlett, IL, holds degrees from Carthage College, the University of Tampa, and a PhD from ETSU. She’s trained youth to elite athletes across many sports and serves as Head Performance Coach for multiple hockey programs through GForce Athletics. She’s passionate about athlete development and long-term performance.
Nate Gaboriault is a CSCS with a Bachelor's in Exercise Science and has coached athletes since 2021. At GForce Athletics, he trained hockey players of all ages. He ran strength and conditioning programs for youth organizations to high school and junior teams, and led on-ice skill sessions and offseason programs. Nate believes the right challenge drives real, measurable growth in every athlete.
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