High School Hockey (Oct. 3rd - 20th) 3 Week Strength & Conditioning (2nd Phase Pre-Season)

Warm Up
Roll - 200m Run - Floor Stretch - Dynamic Flexibility 

Speed, Agility, Power & Quickness Drills & Games 
Monday - SpeedBall  & Core Circuit 
Tuesday - Med Ball Power Circuit 
Weds. - Core Circuit
Thursday - Obstacle Course (10 mins Partner  Run (Go long ways around building route)

Strength Training
Monday 
A1 - Back Squats 12,10,8,6,4
A2 - One Arm DB Row 8/8
A3 - Box Jumps (5x 2 Consecutive Jumps) 
A4 -  MB Toss Series 3/3 & 2/2
A5 - Supermans 15 

Tuesday 
A1 - Bench Press 12,10,8,6,4
A2 - 1/2 Kneeling One Arm Shoulder Press 6/6
A3 - RFE Split Squats 6/6

B1 - Loaded Carry & Farmer Carry
B2 - CrossOver Shuttle Sprint
B3 - Push Ups 12

Wednesday 
A1 - Pull Ups 12,10,8,6,4,
A2 - One Arm DB Clean to Press  6/6
A3 - Bear Crawl to Crab Walk
A4 - Cable Anti-Rotation Press 8/8
A5 - DB Delt Series  8/8/8
​A6 - Single Leg Toe Touch & Reach Hop Series 4/4 & 4/4 

Thursday
The Barn (Partner Day)
A1 - Incline Press 8-10
A2 - Push Ups 15
A3 - Goblet Hold (DB or KB) Walking Lunge 30m (outside)
A4 - Partner Tire Flips 3x 
A5 - Pull Ups 5
​A6 - Hanging Knee to Chest 15