Retired Athlete Program
Musico Sports Performance
Functional Fitness, General Fitness, Functional Training, HockeyThe Retired Athlete Comeback Program is tailored for individuals who have previously competed as athletes but still cherish the training experience. As a program participant, you now have exclusive access to the personal program that I use to stay on top of my game. By training alongside me, you can challenge yourself to reach new heights and perhaps even make a triumphant return to the sport you love. With a strong emphasis on accountability and consistency, you can expect to see tangible results in no time. But the true value of this program lies in its supportive community of like-minded retired athletes who will encourage you to push yourself further and keep track of your progress. Join us today and take the first step towards a rewarding comeback journey.
A
Week 1 Eccentrics
1 x 1
A1
Full Body Foam Roll 2.0
A2
Quick Warm Up
1 x 5
B1
90/90 Basics 2.0
1 x 5 @ 30
B2
Quad Stretch Variations 2.0
1 x 30
B3
Turkish Get Up to Bum or Bridge
1 x 5
C1
Single Arm KB Clean
4 x 5
C2
Squat Jump to Broad Jump
3 x 5
C3
Banded Belly Press
3 x 10
D
1 Hurdle XO
4 x 5
E1
Eccentric Barbell RDL
4 x 6
E2
Eccentric Push Up
4 x 10
E3
ATG Split Squat
4 x 5
E4
TRX Row - 1
4 x 15
F
150yd Shuttle Run
3 x 150
G
Worlds Best Flow
2 x 5
A1
Full Body Foam Roll 2.0
1 x 30
A2
Warm Up 1
1 x 10
B1
Wall Facing Ankle Mobility
2 x 10
B2
Toe Touch Squat
2 x 5
B3
Groin Stretch (Spiderman)
2 x 5
C1
Lateral Clean 2.0
4 x 5
C2
SL Hurdle Hop
3 x 10
C3
Goblet March 2.0
3 x 30
D
10yd Sprint - Test
E1
Eccentric Single Leg Deadlift
4 x 5
E2
Eccentric 1/2 Kn Overhead Press
3 x 6
F1
Eccentric Goblet Squat
4 x 8
F2
Eccentric Pull Up
G
Max Watts Bike - Test
4 x 1
H
SL Groin Rocking/Stretch
A1
Full Body Foam Roll 2.0
1 x 30
A2
Warm Up 2
1 x 10
B1
Prone Shoulder Circles
2 x 5
B2
Single Leg Deadlift Airplane 2.0
2 x 5
B3
Glute Stretch 2.0
2 x 30
C1
Seated DB Jump
4 x 4
C2
MB Slam
3 x 10
C3
Turkish Sit Up 2.0
3 x 5
D
Sled March - MSP
4 x 20
E1
Eccentric DB Bench
4 x 8
E2
Med Ball Chest Pass 2.0
4 x 10
E3
Slider Leg Curl
4 x 10
E4
Side Plank / Alt Side Plank
4 x 30
F
Long Lunge & Bear Crawl
4 x 30
G1
Frog Glute Bridge
2 x 10
G2
Band LAT Stretch
2 x 30
A1
Full Body Foam Roll 2.0
1 x 30
A2
Quick Warm Up
1 x 10
B1
T-Spine Reach - 1
2 x 10
B2
90/90 Pails Rails
2 x 5
B3
Bottoms Up KB Clean
2 x 5
C1
BB Teaching Chain
3 x 3
C2
5yd Back Pedal to Sprint
5 x 1
D
1 KB Circuit
5 x 0:30
E
Sled Ladder
2 x 1
F1
Wall 90/90 Pelvic Tilt
2 x 5
F2
Seated Hip Internal Rotation
2 x 8
A1
Full Body Foam Roll
1 x 1
A2
Warm Up 2
1 x 5
A3
Basic 90/90 Hip Flow
2 x 10
B1
Quadruped Series
2 x 5
B2
SCAP Push Up
2 x 8
B3
Wall Assisted Shoulder CARs
2 x 3
C1
SL Groin Rock w/ T Spine
2 x 5
C2
Psoas + Hip Flexor Stretch
2 x 0:30
C3
90/90 Fig 4 Sweep
2 x 5
D1
Wall Facing Ankle Mobility
2 x 10
D2
LAX Ball Foot Roll
2 x 10
PJ Musico
Certified Strength and Conditioning Specialist and Former Pro Athlete who has been training athletes of all skill levels for close to a decade. CSCS, YPLS, FRC1
Eric Hall
Former Pro Hockey Player
Verified Athlete"As a retired athlete this is exactly what I need to stay accountable. I love how easy the app is to use and how much variety is in the program. My joints are way less grumpy since joining this team."
Josh Jennrich
Fitness/Nutrition Influencer
Verified Athlete"This program fits perfect with my active lifestyle. I never feel too tired or sore. It's a great balance between all mobility, strength, and conditioning. It has improved my performance and overall health. Oh did I mention how fun it is to chirp Coach PJ when he misses a workout? 10/10 recommend"
When you join a team you’re getting more than programming, you’re joining an online community.
Retired Athlete Program
Retired Athlete Program
Retired Athlete Program
