Annex Training Center
Hockey5 sessions per week
Must use App app to view and log training
Team Training
A1
Elevated Hip Internal Rotation
1 x 1:00
A2
Elevated Hip External Rotation
1 x 0:10
A3
Thoracic Extension Stretch
1 x 1:00
A4
Thoracic Extension Rotations
1 x 1:00
B1
Banded Bear Hug March
2 x 0:30
B2
Vertical Jump and Land
2 x 0:15
B3
Banded Monster Walk
2 x 10
B4
Air Squat
2 x 12
C1
Back Squat
5 x 8
C2
Glute-Ham Raise
5 x 8
D1
Zombie Squat
4 x 5
D2
Prone Machine Hamstring Curl
4 x 6
E1
Split Squat
3 x 8
E2
1-Legged Hamstring Sliders
3 x 8
Conditioning
F
"Sarahsquats"
***Buy In of 10 Turkish GU*** Then... For Time (5RDS) 20 Alt DB Snatch 20 DB Hang Squat Cleans 20 DB Push Press 20 Goblet Squats 20 RKB
A1
Chin to Chest
1 x 1:00
A2
Chin to clavicle
1 x 1:00
A3
Thoracic Extension Rotations
1 x 1:00
A4
Serratus Wall Slides
2 x 0:30
A5
Scap Push-Up
2 x 10
B1
Lateral Bench Hop Over
2 x 0:45
B2
Overhead MB Throw
2 x 10
B3
Landmine Bar Twist
2 x 15
B4
Banded Press
2 x 10
C1
Shoulder Press
5 x 8
C2
Pull-Up
5 x MAX
D1
Seated DB Press
4 x 5
D2
Seated Row
4 x 8
E1
DB Lateral Raise
3 x 10
E2
Bent Over Rear Delt Fly
3 x 10
F1
DB Front Raise
3 x 10
F2
Straight Arm Pulldown
3 x 10
Conditioning
G
"Mish-Mosh"
Breakdown: 60s intense work (not ME) then 60s Recovery/Transition 2 Rounds: Burpees Assault Bike Rowing Machine Battle Ropes Squat Jumps Mntn Climbers Speed Skaters Sit Ups
A1
Elevated Hip Internal Rotation
1 x 0:30
A2
Elevated Hip External Rotation
1 x 0:30
A3
Thoracic Extension PAILs RAILs
1 x 0:30
A4
Chin to Chest
1 x 1:00
A5
Scap Push-Up
1 x 0:30
B1
Belly Sprint
3 x 30
B2
Heiden To One Leg Vertical Jump
3 x 15
B3
Banded Monster Walk
3 x 15
B4
Romanian Deadlift
C
High Hang Clean
5 x 6
D1
Back Squat
3 x 6:10
D2
Goblet Squat
3 x 10
E1
Deadlift
3 x 0:06
E2
DB Romanian Deadlifts
3 x 10
F1
Leg Extension
F2
Barbell Hack Squat
3 x 20
F3
Back Extension
3 x 10
Conditioning
G
"Under One's Belt"
"Under One's Belt" 3RDS 400m Run/500m SkiErg 40 Wall Balls 40 Banded Clams (20 each side) 40 Russian KB Swings 40 Banded Hamstring Curls off Rig 40s Plank Hold
A1
Scap Push-Up
1 x 0:30
A2
Chin to Chest
1 x 1:00
A3
Thoracic Extension PAILs RAILs
1 x 0:30
A4
Elevated Hip External Rotation
1 x 0:30
A5
Elevated Hip Internal Rotation
1 x 0:30
B1
Air Squat
2 x 12
B2
Banded Monster Walk
2 x 10
B3
Vertical Jump and Land
2 x 0:15
B4
Banded Bear Hug March
2 x 0:30
C
High Hang Clean
4 x 6
D
Box Jump
4 x 6
E1
Hang Power Clean
5 x 5
E2
Depth Plyo Push-Up
5 x 5
F1
Russian KB Swing
4 x 10
F2
Med Ball Sit-Up
4 x 10
G1
Barbell Bicep Curl
3 x 10
G2
DB Tricep Extension
3 x 15
G3
Hammer Curl
3 x 15
A1
Chin to clavicle
1 x 1:00
A2
Chin to Chest
1 x 1:00
A3
Thoracic Extension Rotations
1 x 1:00
A4
Serratus Wall Slides
2 x 0:30
A5
Scap Push-Up
2 x 10
B1
Bear Crawl
2 x 30
B2
Landmine Bar Twist
2 x 10
B3
Sleeper Pose
1 x 0:30
B4
MB Push-Up & Chest Pass
3 x 1
C1
Bench Press
3 x 0:06
C2
DB Bench Press
3 x 10
D1
Pendlay Row
5 x 8
D2
Supinated Wall Slides
5 x 8
D3
Banded Row
E1
Chin-Up
3 x 0:06
E2
Lat Pulldown
3 x 10
F1
Band Face Pull
3 x 10
F2
DB Fly
3 x 10
F3
Bent Over Rear Delt Fly
3 x 10
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Women's Wildcat Hockey
Women's Wildcat Hockey
Women's Wildcat Hockey
