OFF-ICE ONLINE TRAINING
Stephenson Athletics
Hockey, Strength & ConditioningCreated for athletes, by an athlete. This virtual program is my way of helping you change your life, and fully unlock your athletic potential. Becoming the best you can be. A 6 day workout split - 5 days of strength training with an added Active Recovery day. Sports specific and functional training. We will focus on form, mobility, and range of motion all while working towards those gains. The great thing about this program is it's beginner friendly, but you can make it as difficult as you want.
A1
Adductor Stretch To Up Dog
1 x 6
A2
Hamstring to Ankle Rock
1 x 6
A3
Roll Down to Middle Reach
1 x 6
A4
Shinbox Rotation
1 x 6
A5
Glute Mobilization
1 x 6
B1
Deadlifts
4 x 6
B2
KB/DB Swing
4 x 6
C1
Chin Ups
3 x 10
C2
Two Leg Posterior Bridge
3 x 3 @ 10
D1
Traditional DB Row
3 x 12
D2
Hamstring Curl on Floor
3 x 10
E1
TRX High Elbow Row
3 x 12
E2
Double Supinated DB Bicep Curl
3 x 10
E3
Double DB Hammer Curl
3 x 10
A1
Shoulder Hovers
1 x 6
A2
Closed Chain Straight Arm Shoulder Rotations
1 x 6
A3
Push up to Pike
1 x 6
A4
5 Breath Plank
1 x 5
A5
Neck Rotations
1 x 4
B1
DB Bench
4 x 10
B2
DB Lateral Raises
4 x 10
C1
Landmine Standing Press
3 x 8
C2
Cable Rope Tricep Extension
3 x 15
D1
DB Incline Chest Press (Bosu)
3 x 12
D2
Push Up
3 x 15
E
Hollow Rock to Sit Up
3 x 12
Colton Stephenson
personal trainer. retired hockey player. kinesiology degree. hockey skills coach.
When you join a team you’re getting more than programming, you’re joining an online community.
OFF-ICE ONLINE TRAINING
OFF-ICE ONLINE TRAINING
OFF-ICE ONLINE TRAINING
